Low Cal Sausage Egg Casserole
Start your day on a flavorful note with this Low Cal Sausage Egg Casserole, a protein-packed, guilt-free breakfast that’s as nutritious as it is delicious. Made with lean turkey sausage, fresh veggies like spinach, bell peppers, and onions, and a combination of whole eggs and liquid egg whites, this casserole is a low-calorie yet satisfying option for health-conscious eaters. The addition of unsweetened almond milk and reduced-fat shredded cheese keeps the dish creamy and cheesy without the extra calories, while a touch of parsley adds a fresh burst of flavor. Easy to prepare in under an hour and perfect for meal prep, this casserole serves six and is ideal for busy mornings or brunch gatherings. Whether you're following a low-carb diet or simply looking for a wholesome breakfast, this dish strikes just the right balance between indulgence and nutrition.
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Recipe Information
Ingredients
- 12 ounces lean turkey sausage
- 8 large eggs
- 1 cup liquid egg whites
- 0.5 cup unsweetened almond milk
- 1 medium, diced onion
- 1 medium, diced bell pepper
- 2 cups baby spinach
- 0.75 cup reduced-fat shredded cheese
- 2 tablespoons chopped parsley (optional)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- as needed oil spray
Instructions
Preheat your oven to 350°F (175°C). Lightly spray a 9x13-inch baking dish with oil spray and set aside.
In a medium skillet over medium heat, cook the lean turkey sausage until browned and cooked through, breaking it up into small pieces with a spatula. Remove from heat and set aside.
In the same skillet, lightly spray with oil if needed and sauté the diced onion and bell pepper until softened, about 4-5 minutes. Add the baby spinach and cook for another 1-2 minutes until wilted. Remove from heat.
In a large mixing bowl, whisk together the eggs, liquid egg whites, and unsweetened almond milk. Season with salt and black pepper.
Add the cooked turkey sausage, sautéed vegetables, and half of the shredded cheese to the egg mixture. Stir to combine.
Pour the mixture into the prepared baking dish and spread it evenly.
Top with the remaining shredded cheese.
Bake in the preheated oven for 30-35 minutes, or until the casserole is set in the center and lightly golden on top.
Remove from the oven and let it cool for 5 minutes before slicing.
Garnish with chopped parsley if desired and serve. Enjoy!
Nutrition Facts
Calories |
269 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.2 g | 18% | |
| Saturated Fat | 5.1 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 294 mg | 98% | |
| Sodium | 768 mg | 33% | |
| Total Carbohydrate | 6.3 g | 2% | |
| Dietary Fiber | 1.3 g | 5% | |
| Total Sugars | 2.8 g | ||
| Protein | 29.4 g | 59% | |
| Vitamin D | 1.5 mcg | 8% | |
| Calcium | 208 mg | 16% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 409 mg | 9% | |
*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.
