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Apple Strata


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We often have a strata for Christmas morning breakfast. It’s great because you can make it the night before and all you need to do in the morning is put it in the oven. Of course, that also works any other night when you want a good hot breakfast.


  • 6 slices whole wheat bread, cubed
  • 4 cups (440 g) apples, peeled and sliced
  • 1 cup (150 g) ham, cubed
  • 4 ounces (115 g) cheddar cheese, shredded
  • 1 cup (235 ml) egg substitute
  • 1/4 cup (60 ml) skim milk


Cube bread and place in 9-inch (23 cm) square pan sprayed with nonstick vegetable oil spray. Slice apples over bread. Sprinkle with ham and cheese. Combine egg substitute and skim milk and pour over. Cover with plastic wrap and refrigerate overnight. Preheat oven to 350°F (180°C, or gas mark 4). Bake uncovered for 40 to 45 minutes or until top is lightly browned and center is set.

Nutrition Detail

  • 1536 Calories (37% from Fat, 28% from Protein, 35% from Carb)
  • 108 g Protein
  • 64 g Total Fat
  • 32 g Saturated Fat
  • 20 g Monounsaturated Fat
  • 8 g Polyunsaturated Fat
  • 136 g Carb
  • 12 g Fiber
  • 56 g Sugar
  • 1544 mg Phosphorus
  • 1284 mg Calcium
  • 12 mg Iron
  • 3460 mg Sodium
  • 2216 mg Potassium
  • 2332 IU Vitamin A
  • 332 mg ATE Vitamin E
  • 20 mg Vitamin C
  • 180 mg Cholesterol

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To divide this into as many portions as you want to eat it:

  1. When you’re done preparing meal, measure it with a good kitchen scale.
  2. Note the weight.
  3. If you intend to eat it for, let say 2 times, divide its weight by 2 to know the weight of every portion you’ll be taking.

So for this recipe, if we assume the weight is 500g and you have decided to eat it at 2 different meal times, then you must weigh 250g for every portion.

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To lose weight and keep fit, you must know your Daily Calorie Target (DCT) and eat accordingly. Check out our Weight Management Dashboard to get your DCT.

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