Low Sodium Sausage Egg Casserole

Wake up to the wholesome, heart-healthy goodness of this Low Sodium Sausage Egg Casserole—a flavorful yet nutritious spin on the classic breakfast comfort food! Packed with protein and colorful vegetables, this casserole combines seasoned low-sodium turkey sausage, fluffy eggs, sautéed bell peppers, onions, and fresh spinach for a nutrient-rich bite in every forkful. A light touch of unsweetened almond milk keeps it creamy without the extra calories, while a sprinkle of low-fat shredded cheddar cheese adds just the right amount of indulgence. Ready in under an hour, this easy-to-make, low-sodium breakfast is perfect for meal prepping or feeding a crowd. Whether you're seeking a healthier breakfast option or aiming to reduce sodium intake, this casserole is a mouthwatering, family-friendly choice that doesn't skimp on flavor!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 8

Ingredients

• 1 pound low-sodium turkey sausage
• 8 pieces large eggs
• 1.5 cups unsweetened almond milk
• 1 cup chopped bell peppers
• 1 cup chopped onions
• 2 cups chopped fresh spinach
• 1 cup low-fat shredded cheddar cheese
• 1 teaspoon garlic powder
• 0.5 teaspoon black pepper
• 1 tablespoon olive oil

Directions

Step 1

Preheat the oven to 350°F (175°C).

Step 2

In a large skillet over medium heat, add olive oil and crumble the low-sodium turkey sausage. Cook for about 5-7 minutes until browned and cooked through. Remove from heat and set aside.

Step 3

In the same skillet, add chopped bell peppers and onions. Sauté for 4-5 minutes until they begin to soften.

Step 4

Add the fresh spinach to the skillet. Cook for another 2-3 minutes until wilted. Remove from heat.

Step 5

In a large bowl, whisk together the eggs and unsweetened almond milk until well combined.

Step 6

Stir in garlic powder, black pepper, and half of the shredded cheddar cheese into the egg mixture.

Step 7

In a greased 9x13-inch baking dish, spread the cooked sausage, sautéed vegetables, and spinach evenly over the bottom.

Step 8

Pour the egg mixture over the sausage and vegetables, ensuring everything is evenly covered.

Step 9

Sprinkle the remaining shredded cheddar cheese on top.

Step 10

Bake in the preheated oven for 35-40 minutes until the eggs are set and the cheese is golden brown.

Step 11

Allow the casserole to cool for a few minutes before slicing into squares for serving.

Step 12

Serve warm and enjoy your flavorful, low-sodium breakfast casserole!

Nutrition Facts

Serving size	(1799.8g)

Amount per serving	% Daily Value*
Calories	2047.1

Total Fat 119.3g	0%
Saturated Fat 33.2g	0%
Polyunsaturated Fat 2.3g
Cholesterol 1857.9mg	0%
Sodium 3642.3mg	0%
Total Carbohydrate 54.6g	0%
Dietary Fiber 10.0g	0%
Total Sugars 14.4g
Protein 176.4g	0%

Vitamin D 451.8IU	0%
Calcium 1923.9mg	0%
Iron 18.4mg	0%
Potassium 3338.1mg	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: 53.7%

Protein: 35.3%

Carbs: 10.9%