From the Redleaf Kitchen: Healthy (and Tasty!) Breakfast Recipe

We all know that breakfast is the most important meal of the day, so why not make sure it’s also tasty and nutrition-packed? This Early Sprouts Cookbook recipe is the perfect way to begin a chilly autumn day — and once you try this dish, we think you’ll be making it year-round.

Zucchini-Tomato Casserole

Estimated preparation and cooking time: 55 minutes


  • 8 large eggs
  • ½ cup skim milk
  • 4 ounces feta cheese, crumbled
  • 1½ cups shredded zucchini (about 1 large zucchini)
  • 1 cup grape tomatoes, quartered
  • Nonstick cooking spray


  1. Preheat oven to 350˚F. Lightly coat large pie pan or 12-inch square casserole dish with nonstick cooking spray.
  2. In medium bowl, beat eggs and milk together until well combined.
  3. Add shredded zucchini and crumbled feta to mixture. Gently stir to combine.
  4. Pour mixture into pie pan. Gently top with quartered grape tomatoes.
  5. Bake 40-45 minutes or until knife inserted into center of dish comes out clean.
  6. For golden brown top, broil 1-2 minutes on medium. Watch constantly to avoid burning.
  7. Allow to cool slightly before serving.

Nutrition Information

Serving size: 1/10 recipe

Per serving: 100 calories, 6 g total fat, 2½ g saturated fat, 155 mg cholesterol, 3 g carbohydrates, 0 g fiber, 3 g sugars, 7 g protein, and 190 mg sodium

CACFP: Serve with ¾ cup fluid milk, ¼ cup fruit (such as a small bunch of halved grapes), and ½ slice whole grain toast.

Did You Know?

Breakfast breaks the overnight fast — hence the word break-fast — and revs up our metabolism. Children and adults who eat a well-balanced breakfast focus and learn better than those who are non-breakfast eaters. Children who eat a healthy breakfast also tend to exhibit better behavior, and breakfast eaters are more successful in maintaining healthy body weight. Finally, breakfast eaters report being happier and experiencing overall feelings of well-being.

Want more recipes like this? The Early Sprouts Cookbook, by Karrie Kalich, Lynn Arnold, and Carole Russell, is your source for more than seventy child-tested and child-approved recipes that contribute to well-rounded diets. They incorporate vegetables, fruits, whole grains, lean protein, and other nutrient-rich ingredients, each aligning with the latest USDA and CACFP guidelines and promoting healthy eating habits. If you’re interested in learning more about the nutrition philosophy used throughout The Early Sprouts Cookbook, be sure to check out Early Sprouts: Cultivating Healthy Food Choices in Young Children. It’s the nutrition and gardening curriculum that started it all!

Tell us: If you have tried this recipe, was it love at first bite? What is your favorite zucchini recipe?

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