Low Fat Hearty Breakfast Casserole
Start your day with a nutritious and flavorful twist on a classic morning favorite with this *Low Fat Hearty Breakfast Casserole*! Packed with protein-rich egg whites, lean turkey sausage, whole wheat bread, and a vibrant medley of red bell peppers, spinach, and onions, this lightened-up casserole offers all the comfort without the guilt. A sprinkle of low-fat cheddar cheese adds just the right amount of indulgence, while the simple seasoning of salt and black pepper lets the fresh ingredients shine. Perfect for meal prep, it bakes to golden perfection in under an hour and serves as a satisfying breakfast or brunch option for the whole family. Whether you're looking for a healthy start to your day or a crowd-pleasing dish, this low-fat breakfast casserole delivers big flavor in every bite!
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Recipe Information
Ingredients
- 12 large Egg whites
- 1.5 cups Skim milk
- 4 slices Whole wheat bread
- 6 links Low-fat turkey sausage links
- 1 medium Red bell pepper
- 2 cups Spinach
- 1 small Onion
- 0.5 cup Low-fat cheddar cheese
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 as needed Olive oil spray
Instructions
Preheat your oven to 375°F (190°C). Lightly spray a 9x13-inch baking dish with olive oil spray.
Cut the whole wheat bread into 1-inch cubes. Spread the bread cubes evenly across the bottom of the prepared baking dish.
In a large skillet, cook the turkey sausage links over medium heat until browned and cooked through. Remove from the skillet, slice into small rounds, and set aside.
Dice the onion and red bell pepper. In the same skillet, add onions and bell pepper. Sauté over medium heat until softened, about 5 minutes.
Add the spinach to the skillet, cooking until just wilted, about 2 minutes. Remove from the heat and set aside.
In a large bowl, whisk together the egg whites, skim milk, salt, and black pepper.
Evenly spread the cooked sausage over the bread cubes in the baking dish. Top with the sautéed vegetables.
Pour the egg mixture over the bread, sausage, and vegetables, ensuring everything is well coated.
Sprinkle the low-fat cheddar cheese evenly over the top of the casserole.
Bake in the preheated oven for 40-45 minutes, or until the casserole is set and the top is golden brown.
Allow the casserole to cool for a few minutes before slicing and serving. Enjoy a hearty, low-fat breakfast!
Nutrition Facts
Calories |
1441 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.9 g | 43% | |
| Saturated Fat | 12.7 g | 64% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 271 mg | 90% | |
| Sodium | 5357 mg | 233% | |
| Total Carbohydrate | 108.2 g | 39% | |
| Dietary Fiber | 12.4 g | 44% | |
| Total Sugars | 36.3 g | ||
| Protein | 166.2 g | 332% | |
| Vitamin D | 4.0 mcg | 20% | |
| Calcium | 1247 mg | 96% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 3252 mg | 69% | |
*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.
