Introducing the delectable “Low Cal Sausage Egg Casserole,” a scrumptious breakfast or brunch option that’s not only bursting with flavor but also mindful of your health goals. With its delightful combination of turkey sausage, onions, green peppers, egg substitute, and low-fat sour cream, this casserole promises a satisfying start to your day without the guilt. Clocking in at just 129.8 calories per serving, it’s a perfect choice for those watching their calorie intake.
Cooking Time: This savory dish requires only 45 minutes of cooking time, making it a convenient option for busy mornings when you crave a nutritious meal but are short on time.
Preparation Time: With just 10 minutes of prep time, you can quickly assemble the ingredients and have this casserole ready to pop into the oven, streamlining your morning routine without sacrificing flavor or nutrition.
Total Time: From prep to table, this casserole takes just 55 minutes, allowing you to enjoy a homemade breakfast without spending hours in the kitchen.
Description: Bursting with savory goodness, this low-calorie casserole is a delightful option for breakfast or brunch. Not only is it delicious, but it can also be reheated with the same mouthwatering results, making it an excellent choice for meal prep or leftovers.
Recipe Category: This recipe falls under the breakfast category, offering a nutritious and flavorful way to start your day on the right note.
Keywords: Indulge guilt-free in this “Low Cal Sausage Egg Casserole,” which boasts attributes like “Very Low Carbs,” “Prepared in Less Than 60 Minutes,” “Oven-Baked,” and “Easy to Make,” ensuring a hassle-free cooking experience that’s both delicious and nutritious.
Recipe Ingredients:
- 1 turkey sausage link
- 4 onions
- 4 green peppers
- 1 1/2 cups egg substitute
- 1/2 cup low-fat sour cream
Aggregated Rating: With a stellar rating of 5 stars, backed by rave reviews from satisfied diners, you can trust that this casserole is a crowd-pleaser.
Review Count: Two glowing reviews attest to the deliciousness of this dish, making it a tried-and-true favorite among those who’ve had the pleasure of enjoying it.
Nutritional Information:
- Calories: Each serving of this casserole contains just 129.8 calories, allowing you to indulge without guilt.
- Fat Content: With 9 grams of fat per serving, this casserole provides a satisfying richness without excessive fat.
- Saturated Fat Content: At 3.9 grams of saturated fat per serving, this dish offers a balanced ratio of healthy fats.
- Cholesterol Content: With 26.6 milligrams of cholesterol per serving, this casserole is a heart-healthy option.
- Sodium Content: Clocking in at 278.3 milligrams of sodium per serving, this dish is mindful of your sodium intake.
- Carbohydrate Content: With just 1.7 grams of carbohydrates per serving, this casserole is perfect for those following a low-carb lifestyle.
- Fiber Content: Although minimal at 0.1 grams per serving, every bit of fiber contributes to a balanced diet.
- Sugar Content: With only 0.4 grams of sugar per serving, this casserole is a low-sugar option.
- Protein Content: Packing 9.9 grams of protein per serving, this dish provides a satisfying boost of energy to fuel your day.
Recipe Servings: This recipe yields 12 servings, making it ideal for feeding a crowd or for meal prepping to enjoy throughout the week.
Recipe Instructions:
- Preheat oven to 350 degrees Fahrenheit.
- Cook the sausage, onions, and green peppers: In a large nonstick skillet over medium-high heat, cook the turkey sausage until browned, stirring occasionally to crumble. Add the onions and green peppers and continue cooking until softened. Drain well.
- Combine sausage mixture with egg substitute and sour cream: In a mixing bowl, combine 3/4 of the cooked sausage mixture with the egg substitute and low-fat sour cream. Mix well to ensure all ingredients are evenly distributed.
- Pour mixture into baking dish: Coat an 8×8 inch baking dish with non-stick cooking spray. Pour the sausage and egg mixture into the prepared baking dish, spreading it out evenly.
- Bake the casserole: Place the baking dish in the preheated oven and bake at 350 degrees Fahrenheit for 30 minutes, or until the casserole is semi-set.
- Add remaining sausage mixture: After 30 minutes, remove the casserole from the oven and sprinkle the remaining cooked sausage mixture on top. Return the casserole to the oven and continue baking until fully set, about 15 minutes more.
- Serve and enjoy: Once fully cooked, remove the casserole from the oven and allow it to cool slightly before serving. Cut into squares and serve warm, savoring each delicious bite of this flavorful low-calorie dish.
With its tantalizing aroma and irresistible flavor, this “Low Cal Sausage Egg Casserole” is sure to become a staple in your breakfast repertoire. Whether you’re enjoying it fresh out of the oven or reheating leftovers for a quick and satisfying meal, this casserole delivers on taste, nutrition, and convenience, making it a winner in every regard.
