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Roasted Red Bell Pepper and Spinach Strata

by Lori Miller, LD

Servings: 9 (1/9 of casserole Per Serving)
Prep Time: 20
Cook Time: 45
Nutrition Facts
Serving Size 1/9 of casserole
Amount per serving
Calories 280
% Daily Value*
Total Fat 13g 
 Saturated Fat 7g 
Cholesterol 30mg 
Sodium 810mg 
Total Carbohydrate 23g 
 Dietary Fiber 4g 
Protein 21g 

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Serve this colorful, Southwestern-inspired, delicious casserole for breakfast — and enjoy the leftovers cold the next day. Just don't tell anyone that you've added so many healthy touches — whole-grain bread, spinach and red peppers!


Non-stick cooking spray
6 slices hearty whole-grain bread, cut into cubes
1 10-ounce package frozen chopped spinach, thawed and liquid squeezed out
1 7-ounce jar roasted red peppers, drained and chopped, or 1 red bell pepper, roasted and chopped
1½ cups (6 ounces) Mexican/taco flavored cheese or sharp cheddar cheese
3 cups non-fat milk
1 carton (8 ounces) egg substitute
1 teaspoon garlic powder
1 teaspoon cumin
½ teaspoon black pepper
½ teaspoon salt


  1. Layer the bread in a 9 x 13-inch baking dish coated with the non-stick cooking spray. Sprinkle evenly with the spinach, red peppers and cheese.
  2. Combine the non-fat milk, egg substitute, garlic powder, cumin, black pepper and salt in a large bowl. Pour over the bread mixture.
  3. Cover and refrigerate at least 4 hours or overnight.
  4. Preheat oven to 350ºF.
  5. Bake, uncovered, for 45 minutes or until a knife inserted into the center comes out clean. Let stand for 10 minutes before serving.

Cooking Tip

Serves 9 for breakfast or 12 as a side dish. Hands-on time: 20 minutes; cooking time: 45 minutes; standing time: 4 hours or overnight.


For flavor versatility, replace red peppers with 3 plum tomatoes, seeded and diced; for a heartier version, add 1 pound turkey sausage, cooked and drained.

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About the author:

Ms. Lori Miller LD

Lori Miller, LD

Contributor to "Cooking Healthy Across America" by American Dietetic Association and Food and Culinary Professionals, a Dietetic Practice Group of ADA. John Wiley and Sons, 2005.




  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.

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