Sausage and Egg Casserole without Bread
Sausage Egg Casserole without Bread is easy to make, high protein and delicious! Great for meal prep or feeding a crowd!
Servings: 8 large squares (9x13 pan cut into 8 squares)
Calories: 300kcal
Ingredients
- 1 lb ground breakfast sausage
- 1 cup chopped mushrooms
- 1 cup red bell peppers finely diced
- 1 cup frozen or fresh spinach chopped
- 10 eggs
- ¼ cup milk
- ¼ teaspoon black pepper
- ½ teaspoon dried sage
- ½ cup shredded cheddar cheese
Instructions
- Preheat a large saute pan over medium high heat. Spray your pan with olive oil cooking spray. Add your sausage to the pan and brown for about 7 minutes, using a meat chopper or spatula to break sausage into small pieces while it cooks.
- While your sausage is cooking, roughly chop your mushrooms, peppers, and spinach.
- When the sausage is thoroughly browned, remove from the pan and set aside in a large bowl. I like to line the bowl with a paper towel to drain some of the excess oil from the sausage.
- Add your chopped veggies to the hot pan (no need to clean it!) and saute them on medium heat for about 5 minutes. Once lightly sauteed, set the veggies aside in the bowl with the browned sausage and let cool for about 5 minutes. It’s important that you let the sauteed meat and veggies cool before adding to your egg mixture, you don’t want your eggs to start to cook from the hot vegetables/meat before you add it to the oven!
- While the mushrooms and sausage are cooling, crack 10 eggs into a large mixing bowl, add your black pepper and sage.
- Whisk the eggs for about 1-2 minutes or until the eggs have been thoroughly mixed. Stir in your milk.
- Spray the inside of a 9x13 casserole dish with cooking spray, we like to use extra virgin olive oil in a spray bottle like this one.
- Pour your egg mixture in the bowl carefully, then spoon your sausage veggie mixture evenly into the casserole dish. Top with cheddar cheese.
- Bake in the oven at 400 degrees for 25-30 minutes or until the top is golden brown! It will puff up a bit while cooking, but then will deflate.
- Let the casserole cool for at least 10 minutes, slice into squares and enjoy!
Notes
Substitutions for this Sausage Egg Bake Recipe:
- Milk - you can sub almond milk with regular milk or your milk of choice
- Seasonings - You can add onion powder, basil, thyme, oregano - really anything you like! If you have some fresh parsley or basil lying around - chop them up and add them in!
- Sausage - Make sure you're buying good quality sausage. You can also buy ground pork, cook it up and add it to this recipe.
- Veggies - Any/all veggies will go in here for the most part. Feel free to add more, or sub in kale, broccoli, tomatoes, etc... Use up whatever you like/whatever is in your fridge!
Nutrition
Serving: 1large squares (9x13 pan cut into 8 squares) | Calories: 300kcal | Carbohydrates: 4g | Protein: 18g | Fat: 23g | Saturated Fat: 8g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Trans Fat: 0.1g | Cholesterol: 253mg | Sodium: 494mg | Potassium: 379mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1357IU | Vitamin C: 25mg | Calcium: 101mg | Iron: 2mg
