Slow-Cooker Breakfast Recipes: Breakfast Casserole, Apple Maple Oatmeal
1/6th of recipe: 203 calories, 5.5g total fat (3g sat. fat), 597mg sodium, 15g carbs, 3g fiber, 3g sugars, 21.5g protein
An omelette-inspired casserole made in a slow cooker? Yup! And it is SO good...
Cook: 3 - 4 hours or 7 - 8 hours, plus 5 minutes
4 cups roughly chopped cauliflower
2 cups frozen shredded hash browns
1 cup shredded reduced-fat Mexican blend cheese
3/4 cup chopped onion
3/4 cup chopped bell pepper
2 1/2 cups egg whites or fat-free liquid egg substitute
1/3 cup unsweetened plain almond milk
1/2 tsp. garlic powder
1/4 tsp. each salt and black pepper
Optional toppings: salsa, light sour cream
Pulse cauliflower in a blender until reduced to rice-sized pieces, working in batches as needed.
Prepare sausage patties in a skillet sprayed with nonstick spray or on a microwave-safe plate in the microwave. (Refer to package instructions for exact temperature and cook time.) Once cool enough to handle, crumble or chop.
Fully line a slow cooker with heavy-duty aluminum foil, draping excess foil over the sides. (You'll use the draped foil to lift out the cooked casserole.) Spray with nonstick spray.
Place frozen hash browns in a layer in the bottom of the slow cooker, and top with cooked sausage. Sprinkle with 3/4 cup cheese. Evenly top with cauliflower rice, onion, and bell pepper.
In a large bowl, whisk together egg whites/substitute, almond milk, and seasonings. Evenly pour over the slow-cooker mixture.
Cover and cook on high for 3 - 4 hours or on low for 7 - 8 hours, until egg is set.
Turn off heat, and sprinkle with remaining 1/4 cup cheese. Cover, and let sit 4 minutes, or until cheese has melted.
Using the foil, lift casserole out of the slow cooker.
MAKES 6 SERVINGS
1/4th of recipe (about 1 1/4 cups): 262 calories, 6g total fat (0.5g sat. fat), 247mg sodium, 41.5g carbs, 9.5g fiber, 7.5g sugars, 12.5g protein
This scoopable a.m. meal has everything: healthy carbs, protein, fruit, flavor... It's got "good morning" written all over it! FYI: Steel-cut oats are a must (see HG FYI).
Cook: 3 - 4 hours or 7 - 8 hours
1/3 cup plain protein powder with about 100 calories per serving
2 cups unsweetened vanilla almond milk
2 cups chopped Fuji or Gala apples
1 cup steel-cut oats
5 packets no-calorie sweetener (like Truvia)
1 1/2 tbsp. chia seeds
2 tsp. cinnamon
2 tsp. maple extract
1/2 tsp. vanilla extract
1/4 tsp. salt
Spray a slow cooker with nonstick spray.
Add protein powder and 2 cups warm water to the slow cooker. Whisk until uniform.
Add all remaining ingredients, and mix well.
Cover and cook on high for 3 - 4 hours or on low for 7 - 8 hours, until oats have cooked, liquid has been absorbed, and apples have softened.
MAKES 4 SERVINGS
HG FYI: While most of our oatmeal recipes call for old-fashioned oats, steel-cut oats are necessary in this recipe due to the long cook time. (Old-fashioned oats would get too mushy.)
Hungry for More Make-Ahead Breakfast Recipes?
Chew on this:
Happy Chocolate-Covered Peanuts Day, February 25th. Want that classic combo for minimal calories? Check out Just Great Stuff Chocolate Powdered Organic Peanut Butter. Mix with water and spread on apple slices!
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