HEALTHY EGG & SAUSAGE CASSEROLE

July 20, 2024

This Healthy Egg & Sausage Casserole is dairy-free and super convenient for busy mornings! Just reheat in the microwave for a minute or two and you’ve got a hot breakfast of savory sausage, fluffy eggs, sweet potato, and whatever veggies you like (I went with peppers and onion). You might also like my Bacon Spinach & Potato Egg Casserole!

Did you know? One study showed a breakfast of eggs kept participants fuller and helped them eat less for the next 36 hours compared to a bagel breakfast with the same number of calories! (source) Eggs are definitely a satisfying and nutritious breakfast choice.

Choosing the best eggs

I always choose “organic” or “free range” eggs. “Organic” means the hens have access to the outdoors, cannot be kept in cages, and must be given organic, non-GMO feed. “Free range” requires the chickens to have free access to the outdoors, but places no restrictions on antibiotic use or the quality of feed. “Cage free” doesn’t mean the hens are allowed outside to forage, it just means the can move around freely within the barn or shed.

Casserole add ins

For this recipe, you’ll also need lean turkey sausage, sweet potatoes, bell peppers, onion, unsweetened cashew milk, seasoning salt, and garlic powder. All of this gets sautéed together in a skillet until the sausage is lightly browned and the onion is caramelized. Yum!

Recipe substitutions

Feel free to add a cup of cheese on top before baking – I used dairy free VioLife cheddar shreds but you can use any cheese you like!

Here’s the printable recipe for this Healthy Egg & Sausage Casserole. I hope you’ll comment below if you try it :)

This post contains affiliate links.

Healthy Egg & Sausage Casserole (Dairy Free)

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Category

Breakfast

Servings

6

Prep Time

20 minutes

Cook Time

25 minutes

Calories

369

This healthy egg and sausage casserole is so quick and convenient for busy mornings! We love the combo of turkey sausage, caramelized onion, golden sweet potato, and bell pepper. Easily made dairy-free, gluten-free, macro friendly, and delicious.

Ingredients

• 16 oz. raw sweet potato, diced

• 16 oz. precooked lean turkey sausage (I used Jones brand)

• 1 cup chopped onion

• 1 cup chopped red bell pepper

• 1 cup chopped green bell pepper

• 1/2 tsp. seasoned salt

• 1/2 tsp. garlic powder

• 8 large whole eggs

• 3/4 cup cartoned egg whites (or 3 large whole eggs)

• 1/2 cup unsweetened cashew milk (or milk of choice)

• 1 cup dairy free cheddar shreds (I used VioLife brand, can use 2% shredded cheese)

*See blog post above for notes and substitutions.

Directions

1. Preheat your oven to 350 degrees F.

2. Add sweet potato to a nonstick skillet with a half cup of water and simmer over medium heat for 10 minutes until tender.

3. Add sausage, onion, and peppers, cooking and stirring another 10 minutes until sausage is lightly browned. Season with seasoning salt and garlic powder.

4. Meanwhile, whisk together eggs, egg whites, and cashew milk in a large mixing bowl until frothy.

5. Layer cooked sweet potato mixture over the bottom of a greased 11x17” casserole dish, then pour egg mixture over top.

6. Sprinkle dairy free shreds or cheese over top and bake in your preheated oven for 25-30 minutes, until center is set.

7. Remove from oven and let cool, then cut into six equal pieces. Enjoy!

8. Leftovers can be kept in the fridge, sealed, for up to one week. Freezing not recommended.

Recipe Note

Calories (per serving, using dairy free shreds): 369kcal, Fat: 17g, Sat fat: 8g, Carbs: 27g, Fiber: 4g, Sugar: 6g, Protein: 27g, Sodium: 1,080mg

Calories (per serving, using 2% cheese): 376kcal, Fat: 17g, Sat fat: 7g, Carbs: 25g, Fiber: 4g, Sugar: 6g, Protein: 31g, Sodium: 1,035mg

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