Breakfast Casserole (1 Piece (3 Inches X 2 Inches X 1 Inches))

Reduce the casserole portion and add a side of non-starchy vegetables such as spinach, mushrooms, bell peppers, or broccoli.

Make the casserole egg-forward and use lean protein such as turkey sausage, chicken, or tofu instead of adding extra potatoes, bread, or pastry.

Replace regular hash browns or white potatoes with a smaller amount of lentils, chickpeas, or black beans.

Choose plain Greek yogurt or cottage cheese as a protein-rich side rather than sweetened yogurt, juice, or fruit pastries.

Avoid sweet sauces, ketchup with added sugar, and sugary coffee drinks; use salsa, herbs, avocado, or hot sauce instead.

Take a 10–20 minute easy walk after breakfast, if safe for you, to help blunt the rise.