This Healthy Sausage and Egg Breakfast Casserole is the ultimate make-ahead meal, providing a nutritious and satisfying start to your day without the morning rush. Packed with protein and wholesome ingredients, it’s designed to fuel your body and tantalize your taste buds, proving that healthy eating can be both delicious and incredibly convenient.
Key Ingredients for Healthy Sausage and Egg Breakfast Casserole
- 1 pound lean breakfast sausage (turkey or pork)
- 12 large eggs
- 1/2 cup unsweetened almond milk (or milk of choice)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 2 cups chopped fresh spinach
- 1 cup chopped bell pepper (any color)
- 1/2 cup chopped onion
- 1 cup shredded low-fat cheddar cheese (optional, for topping)
How to Make Healthy Sausage and Egg Breakfast Casserole
Making this Healthy Sausage and Egg Breakfast Casserole is incredibly simple, delivering a wonderfully satisfying and flavorful breakfast that’s perfect for busy mornings. Its magic lies in its straightforward preparation and the delightful combination of savory sausage, fluffy eggs, and fresh vegetables, creating a rich and creamy texture that’s truly irresistible. You can prepare this dish in approximately 20 minutes of active time, with an additional 35-45 minutes for baking.
Step-by-Step Instructions
Preheat Oven and Prepare Baking Dish: Preheat your oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish with cooking spray or a little olive oil.
Cook the Sausage: In a large skillet over medium heat, crumble and cook the breakfast sausage. Break it up into small pieces as it cooks. Once browned and cooked through, drain off any excess grease.
Sauté Vegetables: In the same skillet (you can wipe it clean if there’s a lot of residual grease), add a teaspoon of olive oil if needed. Add the chopped bell pepper, chopped onion, and cook over medium heat until they are slightly softened, about 5-7 minutes. Stir in the chopped spinach during the last minute of cooking until it wilts.
Prepare the Egg Mixture: In a large bowl, crack the 12 large eggs. Add the unsweetened almond milk, salt, black pepper, garlic powder, and onion powder. Whisk vigorously until the eggs are well combined and slightly frothy.
Combine Ingredients: Add the cooked sausage and the sautéed vegetables to the egg mixture. Stir gently to distribute everything evenly.
Assemble the Casserole: Pour the egg and vegetable mixture into the prepared baking dish. Ensure the ingredients are spread out evenly.
Add Cheese (Optional): If you’re using cheese, sprinkle the shredded low-fat cheddar cheese evenly over the top of the casserole.
Bake the Casserole: Place the baking dish in the preheated oven. Bake for 35-45 minutes, or until the casserole is set in the center and the top is lightly golden brown. A knife inserted into the center should come out clean.
Rest and Serve: Once baked, remove the casserole from the oven and let it rest for about 5-10 minutes before slicing and serving. This allows it to set up nicely.
Why You’ll Love This Healthy Sausage and Egg Breakfast Casserole
You’ll adore this Healthy Sausage and Egg Breakfast Casserole because it offers a fantastic balance of protein and fiber, making it incredibly fortifying to start your day. Unlike traditional breakfast casseroles loaded with refined carbs, this version is packed with nutrient-rich ingredients that will keep you feeling full and energized for hours, making it a much healthier choice. Plus, the subtle savory notes from the lean sausage, the burst of freshness from the bell peppers and spinach, and the optional hint of cheese create a delightful symphony of flavors that will have you coming back for more.
Imagine waking up to the aroma of a warm, satisfying breakfast without the need for any actual morning prep work – it’s a dream come true for busy individuals and families! Making this casserole at home is also a significantly more budget-friendly option than dining out for every breakfast, saving you money without compromising on taste or quality. It’s a wonderfully versatile dish that’s just as good reheated as it is fresh, making it perfect for meal prep. So, why not give this delightful and nutritious Healthy Sausage and Egg Breakfast Casserole a try this week and transform your mornings?
Storing and Reheating Tips
This Healthy Sausage and Egg Breakfast Casserole is a meal prep champion and stores beautifully. To refrigerate, let the casserole cool completely to room temperature. Once cooled, cover the baking dish tightly with plastic wrap or aluminum foil, or transfer individual portions into airtight containers. The casserole will stay fresh in the refrigerator for up to 3-4 days.
To reheat, you have a few options for delicious results. For a whole casserole, you can reheat it in a preheated oven at 300°F (150°C) for about 15-20 minutes, or until heated through. For individual slices, microwave them on a plate for 60-90 seconds, or until warmed. If you’d like to freeze portions for even longer storage, ensure they are well-wrapped and can be kept in the freezer for up to 1-2 months. Thaw frozen portions in the refrigerator overnight before reheating.
Final Thoughts
This Healthy Sausage and Egg Breakfast Casserole is a testament to how simple, wholesome ingredients can create something truly delicious and satisfying. It’s the perfect solution for anyone seeking a nutritious and convenient breakfast that doesn’t skimp on flavor. Give it a try, and discover your new favorite way to start the day!
try also :
- Lentil and Sweet Potato Salad
- Cranberry Brie Bites
- Crispy Sweet Potato Bites
- Matcha Cake Recipe
- find more in Pinterest
Healthy Sausage and Egg Breakfast Casserole
Ingredients
Equipment
Method
- Preheat your oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish with cooking spray or a little olive oil.
- In a large skillet over medium heat, crumble and cook the breakfast sausage. Break it up into small pieces as it cooks. Once browned and cooked through, drain off any excess grease.1 pound lean breakfast sausage
- In the same skillet (you can wipe it clean if there’s a lot of residual grease), add a teaspoon of olive oil if needed. Add the chopped bell pepper, chopped onion, and cook over medium heat until they are slightly softened, about 5-7 minutes. Stir in the chopped spinach during the last minute of cooking until it wilts.1 cup chopped bell pepper, 1/2 cup chopped onion, 2 cups chopped fresh spinach
- In a large bowl, crack the 12 large eggs. Add the unsweetened almond milk, salt, black pepper, garlic powder, and onion powder. Whisk vigorously until the eggs are well combined and slightly frothy.12 large eggs, 1/2 cup unsweetened almond milk, 1/2 teaspoon salt, 1/4 teaspoon black pepper, 1/4 teaspoon garlic powder, 1/4 teaspoon onion powder
- Add the cooked sausage and the sautéed vegetables to the egg mixture. Stir gently to distribute everything evenly.1 pound lean breakfast sausage, 2 cups chopped fresh spinach, 1 cup chopped bell pepper, 1/2 cup chopped onion
- Pour the egg and vegetable mixture into the prepared baking dish. Ensure the ingredients are spread out evenly.
- If you’re using cheese, sprinkle the shredded low-fat cheddar cheese evenly over the top of the casserole.1 cup shredded low-fat cheddar cheese
- Place the baking dish in the preheated oven. Bake for 35-45 minutes, or until the casserole is set in the center and the top is lightly golden brown. A knife inserted into the center should come out clean.
- Once baked, remove the casserole from the oven and let it rest for about 5-10 minutes before slicing and serving. This allows it to set up nicely.