Low Fat Sausage Egg Casserole
Start your morning off right with this hearty and nutritious Low Fat Sausage Egg Casserole—a lighter twist on a classic breakfast favorite! Packed with lean turkey sausage, fluffy eggs and egg whites, vibrant bell peppers, and melty reduced-fat cheddar cheese, this casserole delivers big flavor while helping you stay on track with your health goals. The simple prep involves sautéing the sausage and veggies before layering them with a creamy egg mixture, ensuring every bite is perfectly seasoned and satisfying. Baked to golden perfection, it's the ideal crowd-pleaser, whether you're hosting brunch or prepping an easy, protein-packed breakfast for the week. Ready in just over an hour and serving up to eight, this low-fat dish proves that wholesome eating can be absolutely delicious.
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Recipe Information
Ingredients
- 1 pound low-fat turkey sausage
- 6 pieces large eggs
- 4 pieces egg whites
- 1 cup reduced-fat shredded cheddar cheese
- 1 cup low-fat milk
- 1 medium green bell pepper, diced
- 1 medium red bell pepper, diced
- 1 medium small onion, diced
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 1 as needed olive oil cooking spray
Instructions
Preheat your oven to 350°F (175°C).
Spray a 9x13-inch baking dish with olive oil cooking spray.
Heat a non-stick skillet over medium heat. Cook the turkey sausage until browned and crumbled, about 6-8 minutes. Transfer the cooked sausage to a large bowl.
In the same skillet, add the diced onion, green bell pepper, and red bell pepper. Sauté until the vegetables are tender, about 5 minutes. Add them to the bowl with the sausage.
In a separate large bowl, whisk together the eggs, egg whites, and low-fat milk until well combined.
Stir in the shredded cheddar cheese, salt, and black pepper into the egg mixture.
Pour the egg mixture over the sausage and vegetable mixture, mixing well to combine all ingredients.
Pour the combined mixture into the prepared baking dish, spreading it evenly.
Bake the casserole in the preheated oven for 35-45 minutes, or until the eggs are set and the top is golden brown.
Allow the casserole to cool slightly after removing from the oven, then slice into 8 portions and serve warm.
Nutrition Facts
Calories |
1816 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 91.6 g | 117% | |
| Saturated Fat | 38.1 g | 190% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1534 mg | 511% | |
| Sodium | 5854 mg | 255% | |
| Total Carbohydrate | 52.0 g | 19% | |
| Dietary Fiber | 6.0 g | 21% | |
| Total Sugars | 23.1 g | ||
| Protein | 192.8 g | 386% | |
| Vitamin D | 8.5 mcg | 43% | |
| Calcium | 1402 mg | 108% | |
| Iron | 11.8 mg | 66% | |
| Potassium | 2480 mg | 53% | |
*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.
