Sausage Egg Casserole

by Eating Well

Breakfast casseroles are popular during the holidays. This turkey sausage and egg casserole recipe has been a family favorite for years. It is fun for kids to help prepare, and delicious enough to be enjoyed be kids and adults alike.

This recipe calls for turkey sausage, however, you can certainly substitute a different type of lean sausage in place of the turkey sausage.

12 servings

Active Time: 35 minutes

Total Time: 6 1/4 hours (includes 5 hours chilling)


Nutrition Profile:

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight |


Ingredients:

5 ounces turkey breakfast sausage, (4 small links), casings removed

1 teaspoon canola oil

1 onion, chopped

1 red bell pepper, chopped

4 large egg whites

2 1/2 cups low-fat milk

1 teaspoon dry mustard

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

2/3 cup shredded extra-sharp Cheddar cheese, divided

10 slices white bread, crusts removed


Preparation:

Coat a 9-by-13-inch baking dish with cooking spray.

Cook sausage in a skillet over medium heat, crumbling with a fork, until browned. Transfer to a bowl.

Add oil, onion and bell pepper to skillet; cook, stirring occasionally, until vegetables soften, about 5 minutes.

Add sausage and cook, stirring, until vegetables begin to brown, about 5 minutes more. Remove from heat and set aside.

Whisk eggs and egg whites in a large bowl until blended. Whisk in milk, mustard, salt and pepper. Stir in 1/3 cup Cheddar.

Arrange bread in a single layer in prepared baking dish. Pour egg mixture over bread and top with reserved vegetables and sausage.

Sprinkle with remaining 1/3 cup Cheddar. Cover with plastic wrap and refrigerate for at least 5 hours or overnight.


Preheat oven to 350°F.

Bake casserole, uncovered, until set and puffed, 40 to 50 minutes. Serve hot.


Make Ahead Tip: Prepare through Step 5; cover and refrigerate overnight.


Nutrition- Per serving:

144 calories; 7 g fat (3 g sat, 2 g mono); 87 mg cholesterol; 10 g carbohydrates; 10 g protein; 1 g fiber; 344 mg sodium; 115 mg potassium.


Nutrition Bonus: Vitamin C (29% daily value), Selenium (17% dv).

1/2 Carbohydrate Serving


Exchanges: 1/2 starch, 1/2 lean meat, 1 fat


Reader's Comment:

"This is a really easy recipe. I use it when I have to bring breakfast to work because you prep it the day before and then can cook it off when you are getting ready. It taste very good, especially considering that it is a fairly healthy recipe. I recommend it.


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The Diet Solution Program favours a long term health orientated approach to fat loss, but not offering anyone a quick fix to their weight troubles. It has loads of valuable data and research to support its approach. I personally investigated the program thoroughly and my mum has been using it for a while now. I have to say she got some great results.

The nutrition plan is one of the healthiest we have seen, a strong core focus on vegetables, fruits, vitamin dense foods, lean proteins, select dairy produce and a clear approach to not expecting one diet to work for all body types. So give it a try and let me know how you’re doing.*

Original Sausage Egg Casserole Recipe