Breakfast Sausage Casserole(Low Fat)
A hearty, low‑fat breakfast casserole packed with turkey sausage, cheddar, and toasted bread for a savory, protein‑rich start that’s perfect for busy families or meal prep lovers.
Ingredients
Instructions
- Spread one teaspoon of margarine on each slice of toast and cut into quarters or small squares.
- Lay a layer of the toasted bread squares in a 9 x 13‑inch glass dish.
- Add a layer of browned and crumbled turkey sausage over the bread.
- Sprinkle grated cheddar cheese on top of the sausage.
- In a separate bowl whisk together 4 eggs and 1 cup of skim milk.
- Pour the egg mixture evenly over the layered ingredients in the casserole dish.
- Cover the dish and refrigerate overnight to allow the flavors to meld.
Tips & Substitutions
For added flavor, consider using whole grain or sourdough bread instead of reduced calorie bread. You can also experiment with different types of cheese, such as mozzarella or pepper jack, for a unique twist. If you're looking to boost the nutritional value, add chopped vegetables like spinach or bell peppers to the layers. This dish can be prepared in advance and baked fresh in the morning for a quick breakfast.
Serving Suggestions
Serve this Breakfast Sausage Casserole warm, garnished with fresh herbs like chives or parsley for a pop of color. Pair it with a side of fresh fruit or a light green salad for a balanced meal. It’s a great dish for brunch gatherings and can be complemented with coffee or a refreshing juice. This casserole pairs beautifully with Breakfast Pizza(Serves 6 Or More) for a hearty spread.
Storage & Reheating
To store leftovers, cover the casserole tightly with plastic wrap or aluminum foil and refrigerate for up to 3 days. Reheat individual portions in the microwave for about 1-2 minutes or in the oven at 350°F until warmed through. If reheating the entire dish, cover it with foil to prevent drying out and heat for 20-30 minutes.
Nutrition & Diet Analysis (per serving)
Each serving of Breakfast Sausage Casserole(Low Fat) contains roughly 692 calories, with 22g protein, 47g carbohydrates, and 47g fat. It is an excellent source of calcium (45% of the Daily Value), protein (44% of the Daily Value), and vitamin A (30% of the Daily Value), and a good source of iron. Note that it is relatively high in sodium, at 856mg per serving (37% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of sausage?
Absolutely! While turkey sausage is a healthier option, you can substitute it with chicken sausage or even a plant-based sausage for a vegetarian version. Just ensure that the sausage is fully cooked and crumbled before layering it in the casserole.
Can I make this casserole without eggs?
Yes, you can use an egg substitute like silken tofu blended until smooth or an extra cup of Egg Beaters to maintain the texture. Just be aware that it may alter the flavor slightly, but it will still hold the casserole together.
How long do I need to bake the casserole?
Bake the casserole uncovered in a preheated oven at 350°F for about 45-55 minutes, or until the eggs are set and the top is golden brown. If you notice it browning too quickly, cover it loosely with foil during the last 15 minutes of baking.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).