Guilt Free Breakfast Casserole
Start your morning on the right note with this Guilt Free Breakfast Casserole, a wholesome, low-carb, and high-protein dish that's perfect for fueling your day. Packed with vibrant veggies like spinach, zucchini, and red bell pepper, along with lean turkey sausage and a touch of shredded reduced-fat cheese, this recipe delivers a satisfying, nutrient-rich breakfast without the guilt. Flavored with smoky paprika, garlic powder, and fresh parsley, each bite is bursting with savory goodness. Made with unsweetened almond milk and fewer calories, this casserole is ideal for those following a clean-eating, keto, or low-carb diet. Ready in under an hour, it’s the perfect make-ahead meal for busy mornings or healthy meal prep. Savor the comfort of a warm, oven-baked breakfast that’s as nutritious as it is delicious!
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Recipe Information
Ingredients
- 8 large eggs
- 1 cup unsweetened almond milk
- 1 tablespoon olive oil
- 1 medium, diced onion
- 1 medium, diced red bell pepper
- 1 medium, diced zucchini
- 4 cups baby spinach
- 1 cup, crumbled cooked turkey sausage
- 1 cup shredded reduced-fat cheese
- 1 teaspoon garlic powder
- 0.5 teaspoon smoked paprika
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons chopped fresh parsley
- 1 as needed cooking spray
Instructions
Preheat the oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish with cooking spray and set aside.
In a large skillet, heat the olive oil over medium heat. Add the diced onion and red bell pepper, cooking until softened, about 4-5 minutes.
Stir in the zucchini and cook for an additional 3 minutes. Then add the baby spinach and cook until wilted, about 2 minutes. Remove from heat.
In a large mixing bowl, whisk together the eggs, almond milk, garlic powder, smoked paprika, salt, and black pepper until well combined.
Layer the cooked vegetables evenly in the prepared baking dish. Sprinkle the crumbled turkey sausage over the vegetables.
Pour the egg mixture evenly over the sausage and vegetables. Top with the shredded cheese.
Bake in the preheated oven for 30-35 minutes, or until the eggs are set and the top is golden brown.
Remove the casserole from the oven and let it cool for 5 minutes. Sprinkle with chopped parsley.
Slice into 6 portions and serve warm. Store leftovers in the refrigerator for up to 4 days.
Nutrition Facts
Calories |
273 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.3 g | 22% | |
| Saturated Fat | 5.9 g | 29% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 286 mg | 95% | |
| Sodium | 669 mg | 29% | |
| Total Carbohydrate | 7.7 g | 3% | |
| Dietary Fiber | 2.1 g | 8% | |
| Total Sugars | 2.9 g | ||
| Protein | 21.3 g | 43% | |
| Vitamin D | 1.8 mcg | 9% | |
| Calcium | 292 mg | 22% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 389 mg | 8% | |
*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.
