Low Calorie Low Fat Breakfast Casserole
A flavorful low-calorie, low-fat breakfast casserole combining turkey sausage, vegetables, and cheese, perfect for a healthy, satisfying morning meal for family or guests.
Ingredients
Instructions
- Cook, brown, and drain turkey sausage and place it in a 13x9-inch sprayed pan.
- In the same fry pan, brown the chopped onion, green pepper, and chopped mushrooms.
- Add the frozen broccoli after 5 minutes and cook until vegetables are tender but not mushy.
- Add the cooked vegetables to the sausage mixture and stir to combine.
- Sprinkle shredded cheese over the mixture and mix again.
- Add the spices: salt, pepper, garlic powder, and chili powder, and stir to distribute evenly.
- Pour the beaten egg mixture over the casserole and gently mix everything together.
- Bake at 350°F for about 40 minutes or until a knife inserted comes out clean.
- If not browned, put under the broiler for a few minutes, watching carefully.
- Cut into servings and serve.
Tips & Substitutions
For added flavor, consider incorporating fresh herbs like parsley or basil. If you’re looking to reduce sodium, opt for low-sodium turkey sausage and cheese. You can substitute the vegetables based on what you have on hand; for instance, spinach or kale can replace broccoli. This recipe is versatile and can be adjusted similarly to the Porky Pot Breakfast Casserole.
Serving Suggestions
This breakfast casserole is perfect for brunch and pairs beautifully with fresh fruit or a side of whole grain toast. For a heartier meal, serve it alongside a light salad or roasted potatoes. You can also top it with salsa or avocado for added freshness. Explore other breakfast options like the Zucchini Sausage Bake for variety.
Storage & Reheating
Allow the casserole to cool completely before storing. Place leftovers in an airtight container and refrigerate for up to 4 days. To reheat, simply microwave individual portions or warm in the oven at 350°F until heated through. This dish also freezes well; wrap portions tightly and store for up to 2 months.
Nutrition & Diet Analysis (per serving)
Each serving of Low Calorie Low Fat Breakfast Casserole contains roughly 212 calories, with 15g protein, 7g carbohydrates, and 14g fat. It is an excellent source of vitamin D (33% of the Daily Value) and protein (30% of the Daily Value), and a good source of vitamin C. Note that it is relatively high in sodium, at 522mg per serving (23% 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 make this casserole ahead of time?
Yes, you can prepare the casserole the night before. Simply follow the recipe up to the baking step, cover it, and refrigerate overnight. In the morning, bake it directly from the fridge, adding a few extra minutes to the cooking time as needed.
Is this casserole suitable for meal prep?
Absolutely! This casserole is perfect for meal prep. You can portion it into individual servings and store them in the fridge or freezer. Just reheat as needed for a quick and nutritious breakfast option throughout the week.
Can I use regular eggs instead of egg beaters?
Yes, you can substitute regular eggs for egg beaters. Use about 12 large eggs to replace the egg beaters in this recipe. Just whisk them well before pouring over the casserole.
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).