April 29, 2015


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.


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.


For this recipe, you’ll also need lean turkey sausage, sweet potatoes, bell peppers, onion, unsweetened cashew milk, sea salt, and pepper. I happened to have some extra baked sweet potato cubes leftover from another meal, but you can also bake your diced sweet potato at 375 degrees Fahrenheit for 30 minutes. Or microwave for 10 minutes with a splash of water if you’re in a hurry!


You can also swap out the sweet potato for regular potatoes, the sausage for turkey bacon, and the bell pepper for mushrooms, spinach, broccoli, or another veggie of choice.

If you’re not dairy-free, feel free to add a cup and a half of cheese on top before baking – or replace the egg whites and unsweetened cashew milk with low fat cottage cheese!

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

This post contains affiliate links.

Healthy Egg & Sausage Casserole

This healthy egg and sausage casserole is so quick and convenient for busy mornings! Easily made dairy-free, gluten-free, low-calorie and delicious.
Course Breakfast
Prep Time 30 minutes
Cook Time 30 minutes
Servings 6 servings
Calories 301kcal
Author No Excuses Nutrition


  • 16 oz. sweet potato diced
  • 16 oz. lean turkey sausage cooked
  • 1 cup onion chopped
  • 1 1/2 cup bell pepper chopped
  • 8 large whole eggs beaten
  • 1/2 cup (4 large) egg whites or cottage cheese
  • 1/2 cup unsweetened casshew milk or cottage cheese
  • 1/2 tsp. black pepper
  • 1/2 tsp. garlic powder
  • 1 cup 2% shredded cheddar cheese optional


  • Preheat oven to 375 degrees F.
  • For the sweet potatoes, either bake at 375 F for 30 minutes or microwave for 5 minutes.
  • Lightly coat the bottom of a 11"x17" casserole dish with cooking spray, and spread potatoes over the bottom.
  • Brown turkey sausage and spread over top sweet potatoes.
  • Add chopped bell pepper and onion over top potatoes.
  • Whisk together eggs, egg whites, milk, and spices; pour over veggies.
  • If adding, sprinkle cheese evenly over top.
  • Bake for 30-35 minutes until egg mixture is set in the middle and edges are golden brown.
  • Let cool for 5-10 minutes, then either serve or refrigerate to enjoy later! Leftovers will keep in the fridge up to one week.


Calories (minus optionals): 301kcal, Fat: 12g, Sat fat: 3.7g, Carbs: 22g, Fiber: 4g, Sugar: 7g, Protein: 25g, Sodium: 527mg
Calories (minus optionals): 361kcal, Fat: 16g, Sat fat: 3.7g, Carbs: 23g, Fiber: 4g, Sugar: 7g, Protein: 30g, Sodium: 647mg

Leave a comment

Comments will be approved before showing up.

Also in Blog

Flourless Turtle Protein Cookies

September 26, 2023

Craving that caramel-pecan-chocolate combo? Try these Turtle Protein Cookies! They're gluten-free and dairy-free (as always) with the option to make vegan. Bonus, the date caramel is loaded with nutrients and fiber, while adding a rich caramel-like flavor to the cookies.

View full article →

Gluten Free String Bean Chicken

September 23, 2023

I absolutely love this healthy, gluten-free string bean chicken stir fry! It tastes like takeout, has no gluten or dairy, and is low in sugar and carbs. Of course, this recipe is high protein too! Best of all, this stir fry is easy to make and comes together quickly. The whole family loved it, especially my husband who loves all Asian food!

View full article →

Harvest Chicken Salad & Cider Vinaigrette (Whole30)

September 14, 2023

This Whole30 Harvest Chicken Salad has tart apples, caramelized sweet potatoes, crunchy pecans, massaged kale, and red onion, topped with a zesty cider vinaigrette. This salad is gluten-free, dairy-free, and meal prep friendly!

View full article →

Get my FREE meal prep guide!

Get family-friendly recipes, nutrition tips and faith-based inspiration delivered straight to your inbox.