Low Fat Hearty Breakfast Casserole

Start your day with this Low Fat Hearty Breakfast Casserole—a wholesome and delicious way to fuel your morning without compromising on flavor! Packed with protein-rich egg whites, lean turkey sausage, and a medley of vibrant vegetables like red bell pepper, spinach, and onion, this casserole offers a nutritious twist on a classic breakfast dish. Whole wheat bread adds a fiber boost, while a sprinkle of low-fat cheddar cheese delivers just the right amount of indulgence. Perfect for meal prepping or feeding a group, this satisfying breakfast option is baked to golden perfection and ready in under an hour. Whether you're looking for a low-fat breakfast idea, a protein-packed meal, or a make-ahead brunch dish, this casserole is a crowd-pleaser that ticks all the boxes!

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 12 large Egg whites
• 1.5 cups Skim milk
• 4 slices Whole wheat bread
• 6 links Low-fat turkey sausage links
• 1 medium Red bell pepper
• 2 cups Spinach
• 1 small Onion
• 0.5 cup Low-fat cheddar cheese
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 as needed Olive oil spray

Directions

Step 1

Preheat your oven to 375°F (190°C). Lightly spray a 9x13-inch baking dish with olive oil spray.

Step 2

Cut the whole wheat bread into 1-inch cubes. Spread the bread cubes evenly across the bottom of the prepared baking dish.

Step 3

In a large skillet, cook the turkey sausage links over medium heat until browned and cooked through. Remove from the skillet, slice into small rounds, and set aside.

Step 4

Dice the onion and red bell pepper. In the same skillet, add onions and bell pepper. Sauté over medium heat until softened, about 5 minutes.

Step 5

Add the spinach to the skillet, cooking until just wilted, about 2 minutes. Remove from the heat and set aside.

Step 6

In a large bowl, whisk together the egg whites, skim milk, salt, and black pepper.

Step 7

Evenly spread the cooked sausage over the bread cubes in the baking dish. Top with the sautéed vegetables.

Step 8

Pour the egg mixture over the bread, sausage, and vegetables, ensuring everything is well coated.

Step 9

Sprinkle the low-fat cheddar cheese evenly over the top of the casserole.

Step 10

Bake in the preheated oven for 40-45 minutes, or until the casserole is set and the top is golden brown.

Step 11

Allow the casserole to cool for a few minutes before slicing and serving. Enjoy a hearty, low-fat breakfast!

Nutrition Facts

Serving size	(1554.8g)

Amount per serving	% Daily Value*
Calories	1441.2

Total Fat 33.9g	0%
Saturated Fat 12.7g	0%
Polyunsaturated Fat 2.1g
Cholesterol 271.0mg	0%
Sodium 5356.9mg	0%
Total Carbohydrate 108.2g	0%
Dietary Fiber 12.4g	0%
Total Sugars 36.3g
Protein 166.2g	0%

Vitamin D 161.0IU	0%
Calcium 1247.0mg	0%
Iron 8.0mg	0%
Potassium 3252.5mg	0%

*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.

Source of Calories

Fat: 21.8%

Protein: 47.4%

Carbs: 30.9%