Sausage Egg Breakfast Casserole
A high-protein, easy-to-make breakfast casserole featuring turkey sausage, egg whites, veggies, and cheese, perfect for meal prep or a family brunch.
Ingredients
Main Ingredients
- 1 pound lean turkey sausage (ground or link-style, casing removed)
- 12 large egg whites (about 1 1/2 cups)
- 1 cup diced mixed veggies (bell peppers, spinach, onions — fresh or thawed from frozen)
- 1 cup shredded cheese (cheddar or mozzarella work well)
- Salt and pepper to taste
- Cooking spray or oil for greasing the baking dish
Instructions
Preparation
- Preheat the oven to 350°F (175°C). Grease a 9x13-inch baking dish (or similar) with cooking spray or a little oil.
- Heat a large skillet over medium. Crumble and cook the turkey sausage until browned and no pink remains, about 6-8 minutes. Drain any excess fat.
- In a large bowl, whisk the egg whites with a pinch of salt and some freshly ground pepper until slightly frothy.
- Stir the cooked sausage, diced veggies, and shredded cheese into the egg whites until evenly combined.
- Pour the mixture into the prepared baking dish and spread it into an even layer.
Baking
- Bake for 25-30 minutes, until the center is set and the top is lightly golden. If you have a thermometer, the center should reach about 160°F (71°C).
- Let the casserole cool for 5-10 minutes before slicing. Serve warm or cool completely and refrigerate for meal prep.
Notes
Slice and serve with whole-grain toast and avocado. Pack individual slices in meal containers with a side of fruit and a handful of nuts for a portable, protein-rich lunch. Store in an airtight container for 3-4 days or freeze up to 8-10 weeks.