Low-Fat, Low-Cholesterol Breakfast Casserole
A flavorful, low-fat breakfast casserole combining whole wheat bread, turkey sausage, peppers, mushrooms, and cheese, perfect for a nutritious morning meal that appeals to health-conscious eaters.
Ingredients
- 6 slices whole wheat bread ⓘ
- 1/2 lb ground turkey sausage ⓘ
- 1 red or green sweet pepper ⓘ
- 1/2 cup mushrooms ⓘ
- 1 (8 oz) package shredded reduced-fat sharp Cheddar cheese ⓘ
- 1 (10 1/2 oz) can reduced sodium cream of mushroom soup ⓘ
- 1 (8 oz) carton frozen egg product ⓘ
- 1 cup skim milk ⓘ
- 3/4 teaspoon dry mustard ⓘ
- pepper
Instructions
- Cut the whole wheat bread into cubes and bake at 350°F for 8 to 10 minutes or until toasted, stirring once.
- Spray a 12 x 8-inch baking dish and layer half of the toasted bread cubes in the dish.
- Cook the ground turkey sausage in a skillet until browned, then add diced peppers and mushrooms, cooking until tender.
- In a bowl, combine the cream of mushroom soup, thawed frozen egg product or eggs, skim milk, dry mustard, and pepper, mixing well.
- Spread the cooked sausage and vegetable mixture over the bread cubes in the baking dish.
- Pour the egg mixture evenly over the layered ingredients.
- Sprinkle the shredded reduced-fat Cheddar cheese on top.
- Bake at 350°F for about 20 minutes or until the casserole is set and the cheese is bubbly.
Tips & Substitutions
For extra flavor, consider adding herbs like thyme or oregano to the sausage and vegetable mixture. You can substitute the ground turkey sausage with a plant-based sausage for a vegetarian option. If you want to reduce carbs, try using cauliflower rice instead of bread. This dish pairs well with a side of fresh fruit or a light salad.
Serving Suggestions
This Low-Fat, Low-Cholesterol Breakfast Casserole is perfect for brunch gatherings or a hearty breakfast. Serve it with a side of mixed greens or sliced avocado for a balanced meal. It pairs beautifully with a fresh fruit salad or yogurt for a refreshing touch. You can also top it with salsa for an extra kick.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place individual portions in the microwave for about 1-2 minutes or until heated through. For a crispy topping, you can also reheat it in the oven at 350°F for about 10-15 minutes.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat, Low-Cholesterol Breakfast Casserole contains roughly 483 calories, with 25g protein, 50g carbohydrates, and 21g fat. It is an excellent source of vitamin D (53% of the Daily Value), protein (49% of the Daily Value), and vitamin C (39% of the Daily Value), and a good source of iron and vitamin A. Note that it is relatively high in sodium, at 714mg per serving (31% 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 assemble the casserole the night before and refrigerate it overnight. In the morning, simply pop it in the oven and bake as directed. This makes it perfect for busy mornings or for serving at brunch gatherings.
What can I use instead of the cream of mushroom soup?
If you prefer a healthier option, you can make your own cream of mushroom soup using sautéed mushrooms, low-fat milk, and a bit of flour for thickening. Alternatively, you can use a store-bought low-sodium cream of chicken soup.
Is this casserole suitable for freezing?
Yes, you can freeze the casserole before baking. Wrap it tightly in plastic wrap and aluminum foil, and it will keep in the freezer for up to 3 months. When you're ready to bake, thaw it in the refrigerator overnight before baking as usual.
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).