Healthy Sausage Egg Breakfast Casserole Recipe
If you’re looking for a protein-packed breakfast that fuels your morning and keeps you satisfied for hours, this Healthy Sausage Egg Breakfast Casserole is your go-to recipe. Made with lean turkey sausage, fresh vegetables, and egg whites, it’s a meal prep dream—nutritious, delicious, and incredibly easy to make.
Whether you’re training for performance, hitting your macros, or simply eating clean, this casserole fits seamlessly into a fitness-focused lifestyle. Unlike traditional breakfast casseroles loaded with heavy cream and cheese, this version uses wholesome ingredients that keep your energy up without weighing you down.
Let’s dive into the step-by-step guide to making this high-protein breakfast that’s ideal for busy mornings, weekend brunches, or post-workout refueling.
Why You’ll Love This Casserole
This recipe isn’t just easy—it’s functional fuel. It’s crafted with purpose:
- High in protein: 21 grams per serving to support muscle repair and satiety
- Low in carbs: Only 5 grams of carbs per serving for steady blood sugar
- Meal prep-friendly: Stays fresh all week and reheats like a dream
- Family-approved: Tastes amazing, even for picky eaters
- Customizable: Swap in your favorite veggies or cheeses with ease
Ingredients (Serves 6)
- 8 large egg whites
- 4 whole eggs
- 1/2 cup unsweetened almond milk (or skim milk)
- 1 cup lean turkey sausage, cooked and crumbled
- 1 cup fresh spinach, chopped
- 1/2 cup red bell pepper, diced
- 1/2 cup zucchini, diced
- 1/4 cup yellow onion, finely chopped
- 1/2 cup reduced-fat shredded cheddar cheese
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon sea salt
- 1/4 teaspoon black pepper
- Olive oil or cooking spray (for greasing)
How to Make It
1. Preheat and Prep
Start by preheating your oven to 375°F (190°C). While the oven heats, grease a 9×9-inch baking dish with a light coating of olive oil or non-stick spray. This ensures the casserole won’t stick and helps it bake evenly.
2. Cook the Turkey Sausage
In a non-stick skillet over medium heat, add your ground turkey sausage. Use a spatula to break it into crumbles and cook it for about 5–6 minutes, or until fully browned. Once done, transfer the sausage to a paper towel-lined plate to remove any excess grease.
3. Sauté the Vegetables
In the same skillet, reduce the heat slightly and toss in the onions, bell pepper, and zucchini. Stir and cook for about 3–4 minutes until they begin to soften. Add the chopped spinach last, and cook for another minute until wilted. This quick sauté brings out natural sweetness and removes moisture, which prevents a soggy casserole.
4. Whisk the Egg Mixture
In a large mixing bowl, combine the egg whites, whole eggs, almond milk, garlic powder, onion powder, salt, and pepper. Use a whisk to beat the mixture until smooth and frothy. This will create a fluffy, custardy base when baked.
5. Combine All Ingredients
Add the cooked turkey sausage and sautéed vegetables into the egg mixture. Mix well to ensure even distribution. Next, stir in half of the shredded cheese, saving the rest for the top.
6. Pour and Top
Carefully pour the mixture into the prepared baking dish. Use a spatula to even out the surface. Sprinkle the remaining cheese evenly across the top.
7. Bake to Perfection
Place the casserole in the oven and bake for 35–40 minutes, or until the center is fully set and the top becomes golden brown. If unsure, insert a toothpick—it should come out clean when the casserole is done.
8. Cool and Slice
Once baked, remove the dish from the oven and let it cool for at least 5 minutes. This step is crucial—it allows the casserole to firm up, making it easier to cut into clean, satisfying slices.
How to Store and Reheat
This casserole is perfect for meal prep. After cooling completely, slice it into six portions and store them in airtight containers.
- Refrigerator: Keeps fresh for up to 4 days
- Freezer: Wrap portions individually and freeze for up to 2 months
- To Reheat: Microwave for 60–90 seconds or warm in a toaster oven for best texture
Customization Tips
Want to mix things up? Try these swaps:
- Protein: Use ground chicken or plant-based sausage
- Cheese: Swap cheddar for mozzarella or feta
- Veggies: Add mushrooms, kale, or chopped tomatoes
- Spice: Add a pinch of crushed red pepper for heat
Nutrition Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 210 |
| Protein | 21g |
| Carbohydrates | 5g |
| Dietary Fiber | 1g |
| Sugars | 2g |
| Fat | 11g |
| Saturated Fat | 4g |
| Cholesterol | 165mg |
| Sodium | 480mg |
Note: Nutrition values are estimates and may vary based on specific ingredients used.
Final Thoughts
This Healthy Sausage Egg Breakfast Casserole delivers everything a fitness-forward eater could want: high protein, low carbs, and flavor that keeps you coming back. It’s fast to prepare, easy to store, and flexible enough for all kinds of preferences.
Whether you’re fueling a tough workout or just need a healthy grab-and-go breakfast, this casserole brings balance and satisfaction to your plate every time.
