Low Sodium Sausage Egg Casserole
Start your morning with this nutritious and hearty Low Sodium Sausage Egg Casserole, a healthier spin on a classic comfort dish. Packed with flavor from seasoned low-sodium turkey sausage, vibrant chopped bell peppers, onions, and fresh spinach, this casserole delivers both taste and nourishment. Creamy unsweetened almond milk and fluffy eggs create the perfect base, while a sprinkle of garlic powder and low-fat shredded cheddar cheese elevate the dish. Easy to prepare in just 15 minutes, this casserole is baked to golden perfection, providing a wholesome breakfast or brunch option that’s low in sodium and suitable for the whole family. Serve warm as a satisfying meal or make ahead for convenient meal prep!
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Recipe Information
Ingredients
- 1 pound low-sodium turkey sausage
- 8 pieces large eggs
- 1.5 cups unsweetened almond milk
- 1 cup chopped bell peppers
- 1 cup chopped onions
- 2 cups chopped fresh spinach
- 1 cup low-fat shredded cheddar cheese
- 1 teaspoon garlic powder
- 0.5 teaspoon black pepper
- 1 tablespoon olive oil
Instructions
Preheat the oven to 350°F (175°C).
In a large skillet over medium heat, add olive oil and crumble the low-sodium turkey sausage. Cook for about 5-7 minutes until browned and cooked through. Remove from heat and set aside.
In the same skillet, add chopped bell peppers and onions. Sauté for 4-5 minutes until they begin to soften.
Add the fresh spinach to the skillet. Cook for another 2-3 minutes until wilted. Remove from heat.
In a large bowl, whisk together the eggs and unsweetened almond milk until well combined.
Stir in garlic powder, black pepper, and half of the shredded cheddar cheese into the egg mixture.
In a greased 9x13-inch baking dish, spread the cooked sausage, sautéed vegetables, and spinach evenly over the bottom.
Pour the egg mixture over the sausage and vegetables, ensuring everything is evenly covered.
Sprinkle the remaining shredded cheddar cheese on top.
Bake in the preheated oven for 35-40 minutes until the eggs are set and the cheese is golden brown.
Allow the casserole to cool for a few minutes before slicing into squares for serving.
Serve warm and enjoy your flavorful, low-sodium breakfast casserole!
Nutrition Facts
Calories |
2047 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 119.3 g | 153% | |
| Saturated Fat | 33.2 g | 166% | |
| Polyunsaturated Fat | 2.3 g | ||
| Cholesterol | 1858 mg | 619% | |
| Sodium | 3642 mg | 158% | |
| Total Carbohydrate | 54.6 g | 20% | |
| Dietary Fiber | 10.0 g | 36% | |
| Total Sugars | 14.4 g | ||
| Protein | 176.4 g | 353% | |
| Vitamin D | 11.3 mcg | 56% | |
| Calcium | 1924 mg | 148% | |
| Iron | 18.4 mg | 102% | |
| Potassium | 3338 mg | 71% | |
*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.
