Low Fat Sausage Egg Casserole

Start your day with this delicious and guilt-free Low Fat Sausage Egg Casserole, a wholesome breakfast packed with flavor and light on calories! Made with lean turkey sausage, egg whites, and reduced-fat cheddar cheese, this dish delivers protein-packed satisfaction without the excess fat. Freshly diced bell peppers and onions add a vibrant burst of color and natural sweetness, while a touch of black pepper and salt balance the savory flavors. Perfectly baked until golden and fluffy, this casserole is easy to prepare and makes a fantastic make-ahead meal for busy mornings. Whether feeding a crowd or meal-prepping for the week, this healthy breakfast casserole is a satisfying, nutritious, and irresistibly tasty option. Elevate your mornings with a dish that’s as nourishing as it is comforting! Keywords: low-fat breakfast casserole, healthy sausage egg casserole, make-ahead meal, high-protein breakfast recipe.

Nutriscore Rating: 67/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 8

Ingredients

• 1 pound low-fat turkey sausage
• 6 pieces large eggs
• 4 pieces egg whites
• 1 cup reduced-fat shredded cheddar cheese
• 1 cup low-fat milk
• 1 medium green bell pepper, diced
• 1 medium red bell pepper, diced
• 1 medium small onion, diced
• 0.5 teaspoon black pepper
• 0.5 teaspoon salt
• 1 as needed olive oil cooking spray

Directions

Step 1

Preheat your oven to 350°F (175°C).

Step 2

Spray a 9x13-inch baking dish with olive oil cooking spray.

Step 3

Heat a non-stick skillet over medium heat. Cook the turkey sausage until browned and crumbled, about 6-8 minutes. Transfer the cooked sausage to a large bowl.

Step 4

In the same skillet, add the diced onion, green bell pepper, and red bell pepper. Sauté until the vegetables are tender, about 5 minutes. Add them to the bowl with the sausage.

Step 5

In a separate large bowl, whisk together the eggs, egg whites, and low-fat milk until well combined.

Step 6

Stir in the shredded cheddar cheese, salt, and black pepper into the egg mixture.

Step 7

Pour the egg mixture over the sausage and vegetable mixture, mixing well to combine all ingredients.

Step 8

Pour the combined mixture into the prepared baking dish, spreading it evenly.

Step 9

Bake the casserole in the preheated oven for 35-45 minutes, or until the eggs are set and the top is golden brown.

Step 10

Allow the casserole to cool slightly after removing from the oven, then slice into 8 portions and serve warm.

Nutrition Facts

Serving size	(1551.0g)

Amount per serving	% Daily Value*
Calories	1816.0

Total Fat 91.6g	0%
Saturated Fat 38.1g	0%
Polyunsaturated Fat 0g
Cholesterol 1533.5mg	0%
Sodium 5854.1mg	0%
Total Carbohydrate 52.0g	0%
Dietary Fiber 6.0g	0%
Total Sugars 23.1g
Protein 192.8g	0%

Vitamin D 340.8IU	0%
Calcium 1401.8mg	0%
Iron 11.8mg	0%
Potassium 2480.1mg	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: 45.7%

Protein: 42.8%

Carbs: 11.5%