Healthy Breakfast Casserole


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This healthy breakfast casserole is filled with turkey, spinach and artichoke. It’s perfect for holidays, family gatherings and large groups of people. It’s also perfect for meal prep – just slice it up into individual portions for the week.

(gluten-free, paleo, whole30). This easy, healthy breakfast casserole is filled with turkey, spinach and artichoke. It's a delicious favorite - make it overnight or ahead of time.

Breakfast is by far my favorite meal of the day. I just love mornings and I’m a big proponent of starting it off on the right foot – which includes a healthy morning routine and a healthy meal in my belly. But my love for breakfast is also why you’ll find me whipping up brunch and brinner (breakfast for dinner) recipes on the regular.

A Super Healthy Breakfast Casserole

Many breakfast casserole recipes online include cubed bread (gluten alert), so I wanted to offer up a lighter, gluten-free and paleo-friendly breakfast casserole option. The recipe itself is dairy-free, but you can of course tweak it to your own preferences. I typically make mine with a little parmesan or goat cheese, which are two cheeses I usually have stocked in my fridge.

As I mention in the video below, ground turkey isn’t enormously flavorful, so the spices – chili powder, cumin and oregano – are key in this recipe. But ground turkey is a great protein option and while I chose dark meat, you could opt for white meat or a combination of both.

(gluten-free, paleo, whole30). This easy, healthy breakfast casserole is filled with turkey, spinach and artichoke. It's a delicious favorite - make it overnight or ahead of time.

What’s in this Healthy Breakfast Casserole?

The breakfast casserole is filled with turkey, spinach, artichoke, onion, bell pepper and eggs. But if you have kale or chard on hand, feel free to toss those in as well. This recipe is really flexible and adaptable.

And while I’m personally not a low carb gal, this recipe is certainly low carb and keto friendly. And that makes it a nice break from a few of my more decadent breakfast recipes, like my gluten free crepes or paleo chocolate waffles.

What to serve with this breakfast casserole recipe? My sweet potato hash browns or skillet breakfast potatoes are always a great option.

Storage and Meal Prep

Even if you’re one or two people you can make this healthy breakfast casserole and save the leftovers. They’re easily reheatable!

  • To store: slice the casserole into individual pieces and store in a sealed container in the fridge for 3-4 days.
  • To freeze: yes, you can freeze this! Just slice and place leftovers in the freezer for up to 3 months.
  • To reheat: Warm the individual portions in the microwave for 45 seconds or until warmed through.
(gluten-free, paleo, whole30). This easy, healthy breakfast casserole is filled with turkey, spinach and artichoke. It's a delicious favorite - make it overnight or ahead of time.

More Healthy Egg Recipes

You know I love a good healthy breakfast recipe. These are some of my favorites!

Healthy Breakfast Casserole Recipe Video

This breakfast casserole is easy to make, but it always helps to watch a step-by-step video tutorial. Give it a watch below! 

(gluten-free, paleo, whole30). This easy, healthy breakfast casserole is filled with turkey, spinach and artichoke. It's a delicious favorite - make it overnight or ahead of time.

Healthy Breakfast Casserole

5 from 24 votes
Prep: 20 minutes
Cook: 45 minutes
Total: 1 hour 5 minutes
Servings: 12 servings
Author: Lisa Bryan


This breakfast casserole is delicious, healthy and easy to make. Filled with turkey, spinach and artichoke, it's naturally low-carb, dairy-free, gluten-free, and paleo friendly.



  • 16 large eggs, beaten
  • 1 1/2 lb ground turkey
  • 2 tbsp avocado oil
  • 1/2 onion, diced
  • 1 green bell pepper, diced
  • 2 green onion, finely sliced
  • 1 can, 14 oz artichoke hearts, chopped
  • 2 cups packed fresh baby spinach, plus extra for the top
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • 1/2 tsp oregano
  • salt and pepper


  • cheese, my favorites are fresh parmesan and goat cheese


  • Preheat your oven to 375 degrees fahrenheit.
  • Heat the oil in a sauté pan on medium heat. Add the onion and bell pepper and give it a quick stir. Add the ground turkey and use a large spoon to break up the turkey.
  • Add the spices, salt and pepper and stir to combine everything. Cook for approximately 10 minutes, or until there’s no liquid in the pan and the meat is cooked through and browned.
  • Add the spinach to the meat mixture and stir for 1-2 minutes or until the spinach just starts to wilt.
  • Transfer the meat to a 9×13-inch casserole dish and evenly cover the bottom. Top with the artichoke hearts and beaten eggs. Optional: you can add some cheese at this stage.
  • Sprinkle the green onion and a handful of spinach on top.
  • Cook the casserole in the oven for 40-45 minutes, or until cooked through.
  • Before serving, garnish with parmesan cheese (optional) and an extra sprinkle of pepper.

Lisa’s Tips

  • You can make this breakfast casserole overnight or ahead of time. Just cover it and place it in the fridge. You can also freeze it. It reheats beautifully, which makes it perfect for meal prep.
  • The 9×13 casserole dish I used in this recipe is no longer available online, but I really love this casserole dish as well.


Calories: 184.7kcal | Carbohydrates: 6.2g | Protein: 13.9g | Fat: 11.7g | Saturated Fat: 3.1g | Cholesterol: 265.5mg | Sodium: 233.8mg | Fiber: 2.5g | Sugar: 1.1g
Course: Breakfast
Cuisine: American
Keyword: Breakfast Casserole, Healthy Breakfast Casserole, Paleo Breakfast Casserole
Did you make this recipe?Mention @downshiftology or tag #downshiftology!

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About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

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Recipe Rating


  1. This is my go to so I can have a healthy breakfast on my work days. It freezes well so I make it ahead and just pop it in the microwave.5 stars

  2. Thank you. I absolutely love this breakfast. I have made it a few times and experimented. I added a little salsa last time, delicious. I have also used this recipe and baked it in muffin trays to make freezable single serve breakfasts.5 stars

  3. Good flavor. I forgot to purchase cheese to try on it, maybe next time. I was afraid my grandson might not like it but he did! He will be two next month and is starting to get a little finicky with food.5 stars

  4. Wow! Just made this for my extended family and it was a total hit. My dad said it was the best egg thing he had ever eaten! My sister wrapped it up with potatoes in a tortilla and said it was the best breakfast burrito of her life! So I made theirs with 1c of Parm, and then one with no dairy for me. And both had some sundried tomatoes. It was a bit better with cheese, but I found that some hot sauce picked up the slack in mine. This is going on the regular Sunday brunch list. It makes so much that my husband can have leftovers for the next couple breakfasts. I don’t think I’ll ever get tired of it. Great job!!5 stars

  5. I made this to meal prep so I’ll have something healthy to look forward to in the mornings! It’s delicious. I added mushrooms, a bit of cheddar cheese, and used beyond breakfast sausage instead of turkey to make it vegetarian! I also used dried basil instead of oregano due to preference. It turned out so so well, love your recipes!5 stars

  6. I just came across this recipe again and wanted to say that when I made it for a club brunch at our house it was a huge hit, served at room temperature like a frittata.5 stars

  7. I cannot believe we made this and it tasted so good! We actually food prepped with all your recipes this weekend and having this for breakfast was the best! We consider ourselves novice cooks and each of your recipes have turned out beautifully! I also have an autoimmune disorder and my husband GI issues so we are grateful to have found you! Thank you!5 stars

    1. Happy to hear you discovered Downshiftology as well Tami! Hope you and your husband continue to enjoy all my recipes to come :)

  8. Wow! I just tried this casserole today and had a taste now. So delicious! Made with chicken as the butcher didn’t have turkey and served with cream cheese. I’ve only happened on the Downshiftology website in few days ago but have tried a couple recipes so far. Everything is so delicious! I even provided the name of the website to a stranger on a hike, lol.5 stars

    1. Yay, I’m happy you loved the recipe Pamela! And the other recipes you’ve tried. Thanks for sharing the Downshiftology love to strangers on your hike – ha!

  9. This is exactly the recipe i have been looking for to impress some in-laws next weekend.  I just bought a mini 4 le creuset cocotte set and was wondering if you think I could just pour the final ingredients into each pot and top with some leaves of spinach? Also do you think i would need to pre-spray them or will they be fine because i will serve them in the ceramic dishes?  I can’t wait to report back.

    1. Serving these in mini cocottes will be great for impressing the in-laws :) As for baking, I might recommend to spray just a bit to ensure nothing gets stuck.

  10. I made this and added the goat cheese prior to baking. I also added roasted red peppers and portobello mushrooms, both gave great flavor!5 stars

  11. I omitted the artichoke hearts and added about a quarter of a cup of milk into the beaten eggs and it allowed this to rise beautifully and be super light and delicious!  5 stars

    1. Hi Jane – Yum! I haven’t tried it with grape tomatoes, so I will definitely need to give that a go!

  12. I made this Breakfast Casserole on Sunday afternoon, meal prepping breakfast for the week!
    I had everything on hand except for the spinach.
    I purposely omitted the cheese.
    The casserole still turned out beautifully and so yummy! Cooled and cut into 12 servings!
    Thank you Lisa for all your yummy recipes and video’s, I’m so glad I found your web site and your you tube videos. You never disappoint!
    Now, I can I win a vitamix???😘5 stars

    1. Hi Diane – I’m happy you came across Downshiftology as well and that you’re loving all the recipes so far :) I will be posting more contests throughout this year, so do stay tuned!!

  13. I’m making this for a brunch tomorrow. Can I cook it tonight and just set it out to warm up to room temperature like a fritatta or a quiche?

  14. I make this dish at least once every month. I have a women’s bible study group and we take turns bringing breakfast dishes. My dish come home scraped clean. 
    I usually substitute the ground turkey for chicken sausage. 5 stars

  15. First, I am new to this blog and am loving trying all these delicious and healthy recipes! We have a huge garden at our house and any time I don’t know what to do with something I’ve grown, I just put it in the search bar and find some amazing recipe to use it up!
    Second, this easy egg casserole gives me life. I’m in medical school, and one batch of this will last my husband and I the entire week for breakfast. I cut it into individual portions and save in the fridge in a big tupperware and then microwave individual portions each morning until warmed through. I’ve used home-raised pork sausage from my parents’ Wyoming ranch and it was amazing, but typically I stick to the turkey sausage for a healthier option. I love putting goat cheese in with the artichoke layer and then topping it all with parmesan. I also add hot sauce at the table. I make this almost weekly in some variation and it turns out awesome every time. Thank you for this recipe!5 stars

    1. Hi Melissa – welcome to the Downshiftology community! I’m so glad to hear that you are loving all the recipes, especially this breakfast casserole :) The different variations sound great.

  16. I must have done something wrong. I have a gas stove and I think it was ready at 20 minutes. My finished product was a little dry.
    Any suggestions?
    Love your videos and recipes!5 stars

    1. Hi Diane – It sounds like your oven cooks hot, so I would suggest to lower the temperature by a little!

    1. Hi Kimberly – Yes, I think this should be fine. Let me know how it turns out as I know others come to the website and read the comments and may be asking the same question :)

  17. Can you prep this dish the night before up to step 6 and in the morning complete step 7 and 8? Also, when fully cooked how long do you recommend reheating in the oven individual pieces?

    Thank you for your great videos, they are very helpful. 

    1. Thanks Rosanna! I’m happy you love my recipes and videos. I wouldn’t recommend stopping once you’ve started making this recipe. I’d make the recipe and cook it all in one go, then refrigerate or freeze individual portions. To reaheat, I’d bake at 400F for about 10-15 minutes (depending on if it’s just chilled or frozen) or until it’s warmed through. :)

  18. This was so delicious!!! I am normally not a fan of spinach and peppers with eggs but I loved this. I love that I can eat it for several breakfasts! I added a little nutritional yeast on top of the turkey and a little full fat coconut milk to the eggs, so good.

    1. Yay! Happy you loved it. And love that you added nutritional yeast for that extra cheesy flavor!

  19. Is there any trick to freezing and reheating extra portions? I’m going on a trip and want to meal prep a bit so I have healthy options when I get back! :)

    1. I cut it while it’s still warm, then transfer the slices into my Glasslock storage containers. Though you could add plastic wrap to the top and freeze straight in the casserole dish as well, if it’s only a day or two.

  20. I made this for brunch today for my daughter-in-law and sister-in-law. It was delicious. Used Parmesan cheese. Will be having leftovers tomorrow. Can’t wait! Thanks for the great recipe ?5 stars

  21. Hi:) love your  casserole recipe ❤️ 
    I have one question.. 
    I wish could eat casserole every morning..  perfect morning routine ?? But if I did casserole how long can be in my fridge ( how many days) ( is ok for 3 days?  ) if you could answer I would be grateful. Thank you ???

    1. Thanks! I’d keep about 3-days worth in the fridge, then freeze the rest. :) x

  22. This dish looks delicious but I didn’t see where you add the spinach, it just says to top it off. Do u add it to the meat or put it in the eggs before you add them?

    1. Hi Veronica – sorry about that! I’ve just fixed the instructions. The video is correct though, so give that a watch to see the order in which I cook everything. :) Hope you enjoy it!

  23. I agree with you these are delicious and filling. artichoke, spinach and turkey. Love the cheese on the top.

  24. This is is like a crustless quiche or frittata, I totally LOVE this idea! So perfect, nutritious and delicious for breakfast. This would also make a wonderful brunch dish and you could even take it on a picnic. Simply perfect.