Are you looking for a healthy, low-calorie breakfast that supports your weight loss journey while keeping you full and energized? Look no further than Light and Lean Cabbage Casserole! This simple, nutrient-packed dish is perfect for busy mornings, offering a balance of fiber, protein, and healthy carbs.
Whether you want a low-fat, gluten-free, or meal-prep-friendly breakfast, this casserole checks all the boxes. With the crunch of cabbage, the fluffiness of eggs, and the heartiness of rice, this dish provides a delicious and filling start to your day without compromising your health goals.
Why You’ll Love This Cabbage Casserole
✔ Low in Calories & High in Fiber – Keeps you full longer.
✔ Simple & Budget-Friendly – Uses basic, wholesome ingredients.
✔ Meal-Prep Friendly – Make ahead and enjoy all week.
✔ Supports Weight Loss – A perfect low-fat, nutritious meal.
✔ Versatile & Customizable – Easily adjust to your dietary preferences.
Ingredients for Light and Lean Cabbage Casserole
This healthy breakfast casserole requires just a few simple ingredients.
Main Ingredients
| Ingredient | Quantity |
|---|---|
| Cabbage, shredded | ½ head |
| Rice (brown or white) | 1 cup |
| Water | 2 cups |
| Green onions, chopped | 1 bunch |
| Eggs, beaten | 3 |
| Salt | To taste |
| Black pepper | To taste |
| Olive oil or cooking spray | For greasing |
Optional Additions
- Garlic powder or paprika – Adds extra depth of flavor.
- Low-fat cheese – A sprinkle on top for added richness.
- Diced bell peppers or carrots – Boosts fiber and vitamins.
Step-by-Step Instructions for the Best Cabbage Casserole
1. Cook the Rice
- In a medium saucepan, bring 2 cups of water to a boil.
- Add 1 cup of rice, reduce the heat, cover, and simmer for 15-20 minutes until tender.
- Set aside to cool slightly.
2. Prepare the Cabbage
- Preheat the oven to 350°F (175°C).
- Grease a large baking dish with olive oil or cooking spray.
- In a mixing bowl, combine shredded cabbage, chopped green onions, and cooked rice.
3. Add the Eggs
- In a separate bowl, beat the eggs with salt and pepper.
- Pour over the cabbage-rice mixture and mix until evenly coated.
4. Assemble the Casserole
- Transfer the cabbage mixture into the greased baking dish and spread evenly.
5. Bake the Casserole
- Place in the preheated oven and bake for 25-30 minutes.
- The top should be lightly golden, and the eggs fully set.
6. Serve & Enjoy
- Remove from oven and let cool slightly before slicing.
- Serve warm and enjoy a nutritious, satisfying breakfast!
Best Ways to Enjoy Cabbage Casserole
- As a Standalone Breakfast – A healthy, balanced meal on its own.
- With Greek Yogurt or Sour Cream – Adds creaminess without extra calories.
- Paired with a Light Salad – A fresh side for extra fiber.
- With a Dash of Hot Sauce – Adds a spicy kick!
Health Benefits of This Cabbage Casserole
1. Rich in Fiber & Supports Digestion
Cabbage and brown rice provide soluble fiber, which helps keep your digestion smooth and supports gut health.
2. High in Protein & Keeps You Full
Eggs add high-quality protein, reducing cravings and promoting weight loss.
3. Low-Calorie & Weight Loss Friendly
This casserole is low in fat, high in fiber, and nutrient-dense, making it an excellent choice for a calorie-controlled diet.
4. Packed with Antioxidants & Vitamins
Cabbage contains vitamin C, vitamin K, and antioxidants that support overall well-being.
Pro Tips for a Perfect Cabbage Casserole
✔ Use brown rice – It’s higher in fiber and keeps you full longer.
✔ Season well – A little garlic powder or smoked paprika enhances the flavor.
✔ Don’t overbake – Keep the texture light by baking until just set.
✔ Make ahead for meal prep – Store in the fridge and reheat as needed.
✔ Add extra veggies – Carrots, mushrooms, or zucchini work great!
Frequently Asked Questions (FAQs)
1. Can I make this casserole ahead of time?
Yes! Prepare and bake in advance, then refrigerate for up to 4 days. Reheat in the oven or microwave.
2. Can I freeze this casserole?
Absolutely! Let it cool completely, then wrap tightly and freeze for up to 3 months.
3. Can I use cauliflower rice instead of regular rice?
Yes! Cauliflower rice works for a low-carb version, but baking time may be slightly shorter.
4. How can I make this dish dairy-free?
This recipe is already dairy-free, but avoid adding cheese if you’re staying dairy-free.
5. Can I add meat for extra protein?
Of course! Add shredded chicken, turkey, or lean ground beef for more protein.
6. What’s the best way to reheat leftovers?
Reheat in the oven at 325°F (160°C) for 10-15 minutes or microwave for 1-2 minutes.
Final Thoughts
If you’re looking for a quick, healthy, and weight-loss-friendly breakfast, this Light and Lean Cabbage Casserole is the perfect choice! It’s simple to make, packed with nutrients, and keeps you full for hours.
Try this recipe today and enjoy a light yet satisfying start to your day!
Print
Light and Lean Cabbage Casserole: A Fast and Nutritious Breakfast for Your Weight Loss Goals!
- Total Time: 40 minutes
- Yield: 4 servings 1x
Description
This Light and Lean Cabbage Casserole is the perfect nutritious breakfast for your weight loss goals! Packed with fiber, protein, and wholesome ingredients, this dish is low in calories but high in satisfaction. It’s easy to make, budget-friendly, and meal-prep perfect, so you can enjoy a healthy breakfast all week long!
Ingredients
- ½ head of cabbage, shredded
- 1 cup of rice (brown or white)
- 2 cups of water
- 1 bunch of green onions, chopped
- 3 eggs, beaten
- Salt and pepper to taste
- Olive oil or cooking spray (for greasing the baking dish)
Optional Additions:
- Garlic powder or paprika for extra flavor
- Low-fat cheese for added richness
- Diced bell peppers or carrots for extra nutrients
Instructions
- Cook the Rice – In a medium saucepan, bring 2 cups of water to a boil. Add 1 cup of rice, reduce heat, cover, and simmer for 15-20 minutes until tender. Set aside.
- Prepare the Cabbage – Preheat the oven to 350°F (175°C) and grease a baking dish with olive oil or cooking spray. In a bowl, combine shredded cabbage, green onions, and cooked rice.
- Add the Eggs – Beat the eggs with salt and pepper, then pour over the cabbage-rice mixture, mixing well.
- Assemble the Casserole – Spread the mixture evenly into the greased baking dish.
- Bake – Place in the oven and bake for 25-30 minutes, until the top is lightly golden and the eggs are set.
- Serve & Enjoy – Let cool slightly before slicing. Serve warm and enjoy a healthy, filling breakfast!
Notes
- Use brown rice for more fiber and sustained energy.
- Season generously with herbs or spices for extra taste.
- Don’t overbake—keep it moist and light.
- Great for meal prep—store in the fridge and reheat easily.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: Healthy