⏱ 40 min totalCreamy Spinach and Potato Breakfast Casserole
Per 1 serving · 214 g · 16 ingredients
of a 2,000 cal day
- Protein21g29% of calories
- Carbs13g18% of calories
- Fat17g53% of calories
At a glance
One serving of Creamy Spinach and Potato Breakfast Casserole (214 g) has 289 calories, with 21 g of protein, 13 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (43% DV), Vitamin A (23% DV) and Vitamin K (96% DV). Keep an eye on saturated fat and cholesterol, which provide 25% and 48% of the daily value.
High in
20%+ of the daily value
- Protein43%
- Vitamin A23%
- Vitamin K96%
- Riboflavin (B2)28%
- Niacin29%
- Vitamin B646%
Good source of
10–19% of the daily value
- Vitamin C19%
- Vitamin E15%
- Folate (B9)18%
- Potassium12%
- Magnesium13%
- Copper19%
Watch
20%+ of the daily value
- Saturated fat25%
- Cholesterol48%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ spray , about 1/3 second Cooking spray
½ tbsp Olive oil
⅛ cup, chopped Onion
2 oz Ground turkey
½ tsp Chili powder
⅛ tsp Onion powder
¾ cup Spinach
½ cloves, minced Garlic- 🥄¼ tablespoon Sage
½ large Egg- ¹⁄₁₆ cup 2% milk
¼ Potato small Potato
⅛ cup, shredded Mozzarella cheese
½ tbsp Parmesan cheese- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Preheat the oven to 400°F. Grease a small casserole dish or ovenproof skillet with nonstick spray.
- 2
Heat half of the olive oil in a nonstick skillet over medium-high heat. Add the chopped onions and sauté for 5 minutes until soft and fragrant.
- 3
Add the ground turkey, chili powder, and onion powder. Cook until the turkey is browned and crumbled. Transfer to a bowl and set aside.
- 4
Add the remaining olive oil to the pan and reduce the heat to medium-low. Add the minced garlic and sage, sauté for 2-3 minutes. Add the spinach and stir until wilted, about 2 minutes. Transfer to a bowl and set aside.
- 5
In a mixing bowl, whisk together the eggs and milk. Add the cooked turkey, spinach, grated potatoes, and shredded Mozzarella cheese. Stir until combined and transfer to the prepared casserole dish. Top with Parmesan cheese.
- 6
Bake for 20-25 minutes or until the top is golden brown and the casserole springs back when touched. Season with salt and pepper to taste.
Vitamins & minerals
Amounts for 1 serving (214 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 211 μg | 23% |
| Vitamin C | 17 mg | 19% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 115 μg | 96% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 0.4 mg | 28% |
| Niacin | 5 mg | 29% |
| Vitamin B6 | 1 mg | 46% |
| Folate (B9) | 73 μg | 18% |
| Vitamin B12 | 1 μg | 44% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 120 mg | 22% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 235 mg | 24% |
| Iron | 2 mg | 29% |
| Potassium | 583 mg | 12% |
| Magnesium | 55 mg | 13% |
| Phosphorus | 314 mg | 45% |
| Zinc | 3 mg | 24% |
| Copper | 0.2 mg | 19% |
| Manganese | 0.3 mg | 14% |
| Selenium | 24 μg | 44% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 27 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,470 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.5 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.3 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 86 μg | — |
| Serine | 1 g | — |
| Starch | 7 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 289 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 55minWalking (3.5 mph)
- 35minCycling (moderate)
- 24minRunning (6 mph)
- 41minSwimming laps
Common questions
How many calories are in Creamy Spinach and Potato Breakfast Casserole?
One serving of Creamy Spinach and Potato Breakfast Casserole (1 serving) has 289 calories, which works out to 135 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Creamy Spinach and Potato Breakfast Casserole high in protein?
It provides a solid 21 g of protein per serving (43% of the 50 g daily value), but protein supplies only 29% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Creamy Spinach and Potato Breakfast Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Creamy Spinach and Potato Breakfast Casserole?
305 mg per serving.
How much sugar is in Creamy Spinach and Potato Breakfast Casserole?
2.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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