Fat Blasting Baked Egg Casserole
Transform your mornings with this Fat Blasting Baked Egg Casserole—a protein-packed, low-carb breakfast that’s as delicious as it is nourishing. Bursting with flavor from sautéed veggies like baby spinach, mushrooms, and red bell peppers, this wholesome dish gets an extra boost of savory goodness from nitrate-free chicken sausage and a hint of spices like paprika and garlic powder. Whisked with almond milk for a fluffy texture and optionally topped with low-fat shredded cheese, this casserole is baked to golden perfection in under 45 minutes, making it perfect for meal prepping or feeding a crowd. Gluten-free and keto-friendly, this satisfying, oven-baked breakfast will keep you energized and fueled for the day ahead!
Smart Nutrition Tracking with SnapCalorie
Recipe Information
Ingredients
- 10 pieces large eggs
- 1 cup unsweetened almond milk
- 3 cups baby spinach
- 1 piece red bell pepper (diced)
- 1 small onion (diced)
- 1 cup mushrooms (sliced)
- 2 links chicken sausage (nitrate-free, diced)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 0.5 teaspoon sea salt
- 0.5 teaspoon black pepper
- 0.5 cup low-fat shredded cheese (optional)
Instructions
Preheat your oven to 375°F (190°C). Grease a 9x13-inch baking dish with a light coating of olive oil or cooking spray.
Heat the olive oil in a skillet over medium heat. Add the diced onion and sauté for 2-3 minutes until translucent.
Add the mushrooms, red bell pepper, and chicken sausage to the skillet. Cook for 5-6 minutes, stirring occasionally, until the vegetables are tender. Toss in the baby spinach and cook for another 1-2 minutes until wilted. Set aside to cool slightly.
In a large mixing bowl, whisk together the eggs, almond milk, garlic powder, paprika, sea salt, and black pepper until well combined.
Spread the cooked vegetable and sausage mixture evenly in the prepared baking dish. Pour the egg mixture over the top, ensuring an even distribution.
If using cheese, sprinkle the shredded cheese evenly over the top of the casserole.
Bake in the preheated oven for 30-35 minutes, or until the casserole is set in the middle and lightly golden on top.
Remove from the oven and let the casserole rest for 5 minutes before slicing into 6 portions. Serve warm and enjoy!
Nutrition Facts
Calories |
232 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.1 g | 19% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 333 mg | 111% | |
| Sodium | 546 mg | 24% | |
| Total Carbohydrate | 6.1 g | 2% | |
| Dietary Fiber | 1.6 g | 6% | |
| Total Sugars | 3.1 g | ||
| Protein | 18.4 g | 37% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 209 mg | 16% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 317 mg | 7% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
