Low Cal Sausage Egg Casserole Recipe

Start your day the healthy way with this light and flavorful sausage egg casserole! Perfect for a low-calorie breakfast or brunch, this recipe is packed with protein and veggies. Easily reheatable for quick and delicious meals throughout the week. Get ready for a guilt-free indulgence!

Prep Time 20 mins

Cook Time 55 mins

Calories 129.8 kcal

Protein 19g

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Recipe Author

The Forktionary Kitchen Team

Adapted from Food.com, then tested & standardized by Forktionary.

Ingredients for Low Cal Sausage Egg Casserole

Turkey Sausage
1/2 medium onion, chopped
1/2 green bell pepper, chopped
6 large eggs (or equivalent egg substitute)
Low Fat Sour Cream

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How to Make Low Cal Sausage Egg Casserole

Preheat oven to 350°F (175°C).
In a large nonstick skillet, cook 1 lb. sausage, 1/2 medium onion (chopped), and 1/2 green bell pepper (chopped) over medium-high heat until sausage is browned and crumbled. Stir frequently to break up the sausage.
Drain off any excess grease.
In a large bowl, whisk together 3/4 of the sausage mixture with 6 large eggs (or equivalent egg substitute), 1/2 cup light sour cream, and 1/4 cup milk.
Pour mixture into an 8x8 inch baking dish coated with nonstick cooking spray.
Bake for 30 minutes, or until the casserole is mostly set.
Sprinkle the remaining 1/4 of the sausage mixture evenly over the top.
Bake for an additional 15-20 minutes, or until the casserole is fully set and lightly golden brown.

Nutrition Information (Approximate per serving)

Sodium

11 g

Sugar

Fat

19g

Carbs

Recipe Categories (Choose a category and find related recipes!)

Main Courses Breakfast & Brunch Pork Recipes The Americas American Southern Healthy Baking

Recipe Tags (Choose a tag and find related recipes!)

60 Minutes Or Less Time To Make Course Main Ingredient Preparation 5 Ingredients Or Less Very Low Carbs Breakfast Casseroles Eggs Dairy Oven Easy Eggs Dietary Low Carb Low In Something Equipment

Frequently Asked Questions

How long does it take to make Low Cal Sausage Egg Casserole?

Low Cal Sausage Egg Casserole takes about 75 minutes from start to finish — roughly 20 minutes to prepare and 55 minutes to cook.

How many calories are in Low Cal Sausage Egg Casserole?

Low Cal Sausage Egg Casserole has approximately 129.8 calories per serving, with about 19 g protein, 0 g carbohydrates and 13 g fat.

What ingredients do I need for Low Cal Sausage Egg Casserole?

The key ingredients for Low Cal Sausage Egg Casserole are Turkey Sausage, Onions, Green Peppers, Egg Substitute, Low Fat Sour Cream. See the full list with measurements above.