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–+ servings
Healthy Breakfast Casserole 1

Healthy Breakfast Casserole

A nutrient-packed, protein-rich breakfast casserole that's perfect for weight management without sacrificing flavor. At just 185 calories per serving, this casserole contains 65% fewer calories than traditional recipes while delivering 24g of protein to keep you satisfied throughout the day.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Course Breakfast, Brunch
Cuisine American
Servings 8 servings
Calories 185 kcal

Equipment

  • 9x13-inch Baking Dish
  • Large non-stick skillet
  • Mixing Bowl

Ingredients
  

  • 12 large egg whites or 2 cups liquid egg whites
  • 4 whole eggs
  • 1/4 cup unsweetened almond milk or regular milk
  • 1 pound lean turkey breakfast sausage casings removed
  • 1 medium yellow onion diced
  • 1 red bell pepper diced
  • 1 cup fresh spinach roughly chopped
  • 1 cup mushrooms sliced
  • 2 cloves garlic minced
  • 1/2 cup low-fat cottage cheese
  • 1/2 cup reduced-fat shredded cheddar cheese
  • 1 teaspoon dried oregano
  • 1/2 teaspoon smoked paprika
  • salt and pepper to taste
  • cooking spray

Instructions
 

  • Preheat your oven to 375°F (190°C). Lightly coat a 9x13 inch baking dish with cooking spray.
  • In a large non-stick skillet over medium heat, cook the turkey sausage, breaking it into small crumbles as it cooks. Drain any excess fat once the meat is no longer pink (approximately 5-7 minutes).
  • Add the diced onion, bell pepper, and mushrooms to the same skillet. Cook until the vegetables are softened and begin to caramelize, about 5-6 minutes. Add garlic and spinach during the last minute, cooking just until the spinach wilts.
  • In a large bowl, whisk together the egg whites, whole eggs, and almond milk until well combined. Stir in the dried oregano, smoked paprika, salt, and pepper.
  • Spread the cooked sausage and vegetable mixture evenly across the bottom of the prepared baking dish. Dot the cottage cheese in small spoonfuls over the meat and vegetables.
  • Pour the egg mixture over the ingredients in the baking dish, ensuring everything is evenly covered. Sprinkle the shredded cheddar cheese over the top.
  • Bake uncovered for 40-45 minutes, or until the center is set and the top is golden brown. Insert a knife into the center – it should come out clean when the casserole is fully cooked.
  • Allow to rest for 5-10 minutes before cutting into portions and serving.

Notes

Storing Tips: Store leftovers in an airtight container for up to 4 days. Individual portions can be frozen for up to 3 months - wrap in parchment paper, then aluminum foil to prevent freezer burn.
Make-Ahead: You can assemble this casserole the night before, cover and refrigerate, then bake in the morning – just add an extra 5-10 minutes to the baking time.
Substitutions:
  • Replace turkey sausage with crumbled tempeh for a plant-based option
  • Swap almond milk with any unsweetened plant milk or skim milk
  • Use egg substitute instead of whole eggs for further calorie reduction
  • Try different vegetables like zucchini, broccoli, or kale based on seasonal availability

Nutrition

Calories: 185kcalCarbohydrates: 5gProtein: 24gFat: 8gSaturated Fat: 3gCholesterol: 120mgSodium: 410mgFiber: 1gSugar: 2g
Keyword Healthy Breakfast, Low Calorie Breakfast Casserole, Protein Breakfast, Meal Prep Breakfast
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