Low-Fat Egg Casserole
A flavorful low-fat egg casserole with sausage, cheese, and bread, perfect for breakfast or brunch, offering hearty comfort with a lighter twist.
Ingredients
Instructions
- In a skillet, fry the lean sausage, then drain and run hot water over it; let cool.
- Butter one side of each bread slice using Butter Buds, then cut into small pieces.
- Grate the fat-free Cheddar cheese.
- Layer bread pieces and cheese alternately in a greased baking dish.
- Beat egg whites or Egg Beaters with salt and skim milk until well combined.
- Pour the egg mixture over the layered bread and cheese in the dish.
- Cover and refrigerate overnight to let flavors meld.
- Bake in a preheated 350°F oven for 40 minutes until set and golden.
Tips & Substitutions
For added flavor, consider using whole grain bread or substituting the lean sausage with turkey sausage. If you're looking for a vegetarian option, you could replace the sausage with sautéed vegetables like spinach or mushrooms. Ensure to press the bread down gently when layering to prevent gaps. This dish is versatile, and you can include herbs like oregano or basil for an aromatic twist.
Serving Suggestions
This low-fat egg casserole is perfect for brunch and pairs beautifully with a fresh fruit salad or a light green salad for a complete meal. You can also serve it alongside whole grain toast or yogurt for a balanced breakfast. Consider serving with a dollop of salsa on top for added flavor and freshness.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place individual portions in the microwave for 1-2 minutes or bake in a preheated oven at 350°F for about 15 minutes until heated through. This casserole can also be frozen before baking for a quick meal later.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Egg Casserole contains roughly 733 calories, with 28g protein, 88g carbohydrates, and 30g fat. It is an excellent source of vitamin A (175% of the Daily Value), protein (55% of the Daily Value), and iron (54% of the Daily Value), and a good source of vitamin C. Note that it is relatively high in sodium, at 1689mg per serving (73% 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 whole eggs instead of egg whites?
Yes, you can use whole eggs instead of egg whites. However, this will increase the fat content of the dish. If you're trying to maintain lower fat levels, stick with egg whites or Egg Beaters for a lighter option.
Can I prepare this casserole in advance?
Absolutely! This casserole is ideal for making ahead of time. Prepare the dish the night before, refrigerate it, and bake it in the morning. This allows the flavors to meld beautifully and saves time on busy mornings.
Is it possible to make this recipe dairy-free?
Yes, to make it dairy-free, substitute the fat-free Cheddar cheese with a dairy-free cheese alternative and use unsweetened almond or soy milk instead of skim milk. This will ensure the casserole remains flavorful while accommodating dietary restrictions.
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).