Season's Egg Sausage Casserole Healthy Version

Start your day with the wholesome goodness of the Season's Egg Sausage Casserole Healthy Version, a lighter take on the classic breakfast casserole. Packed with vibrant veggies like baby spinach, red bell pepper, zucchini, and onion, this dish gets a lean protein boost from extra-lean chicken sausage, while a combination of whole eggs and egg whites keeps it nutrient-rich yet lower in calories. Creamy unsweetened almond milk and a sprinkle of low-fat shredded cheddar cheese add a delicate, satisfying texture without the guilt. Infused with the warm flavors of garlic powder and oregano, this healthy breakfast casserole is perfect for meal prep, serving a crowd, or enjoying as a make-ahead brunch centerpiece. Ready in just 50 minutes and loaded with flavor, it's a comforting, nutritious option for those seeking a protein-packed, veggie-forward start to the day.

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

Ingredients

• 8 ounces extra-lean chicken sausage
• 6 large eggs
• 4 large egg whites
• 1 cup unsweetened almond milk
• 3 cups baby spinach
• 1 medium, diced red bell pepper
• 1 small, diced yellow onion
• 1 medium, diced zucchini
• 1 cup low-fat shredded cheddar cheese
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Preheat your oven to 375°F (190°C) and lightly grease a 9x13 inch casserole dish with a small amount of olive oil or cooking spray.

Step 2

Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the diced yellow onion and red bell pepper, and sauté for 3-4 minutes until they begin to soften.

Step 3

Add the diced zucchini to the skillet and cook for another 3 minutes, followed by the baby spinach. Stir until the spinach wilts, then remove the skillet from the heat.

Step 4

In a separate bowl, whisk together the eggs, egg whites, and almond milk. Stir in the garlic powder, dried oregano, salt, and black pepper.

Step 5

Slice the chicken sausage into small, bite-sized pieces and spread them evenly across the bottom of the prepared casserole dish.

Step 6

Add the sautéed vegetables on top of the chicken sausage, distributing them evenly. Sprinkle 3/4 cup of the shredded cheddar cheese over the vegetables.

Step 7

Pour the egg mixture over the sausage, vegetables, and cheese, making sure it fills all the gaps and is evenly distributed.

Step 8

Sprinkle the remaining 1/4 cup of shredded cheddar cheese on top for a golden crust.

Step 9

Bake the casserole in the preheated oven for 30-35 minutes or until the eggs are fully set and the top is lightly golden.

Step 10

Remove the casserole from the oven and let it cool for 5 minutes before slicing. Serve warm and enjoy!

Nutrition Facts

Serving size	(1511.7g)

Amount per serving	% Daily Value*
Calories	1476.3

Total Fat 67.4g	0%
Saturated Fat 20.8g	0%
Polyunsaturated Fat 2.1g
Cholesterol 1316.1mg	0%
Sodium 6847.4mg	0%
Total Carbohydrate 48.1g	0%
Dietary Fiber 8.5g	0%
Total Sugars 22.9g
Protein 149.4g	0%

Vitamin D 333.8IU	0%
Calcium 1583.2mg	0%
Iron 12.9mg	0%
Potassium 2329.7mg	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: 43.4%

Protein: 42.8%

Carbs: 13.8%