Sausage and Egg Casserole

A lighter and skinnier protein-packed version of sausage and egg casserole. Assemble on Christmas Eve and toss it in the oven on Christmas morning. Breakfast ready, y’all!

sausage and egg casserole

Funny story. This, as is the case with many of my recipes, began as an idea followed by a little research and finally, a creation to be consumed by me and my family. We loved this version, and I decided to include it here for y’all and post it before Christmas so you could share it with your families.

I like to have my blog posts ready days prior to publication each week so that I’m not rushing around trying to get it done at the last minute, but this is especially true the week before Christmas.

Well, I forgot to take pictures of the finished casserole, the post was due in a few days, and I was headed out of town to visit my mom.

I texted Mom, “Hey, can I make a sausage and egg casserole while I’m at your house? I need to take a picture of it.”

Who in their right mind is going to turn down a free offer of someone cooking for them??? She graciously said, “Of course!” and even had fun helping me stage the photo; that’s her lovely Christmas plate you see in the picture. Thanks, Mom!

The Sausage Secret

The secret to this easy-to-make, delicious casserole is turkey sausage, Greek yogurt, and cottage cheese, all healthy options creating a lighter sausage and egg casserole, allowing you to consume more of those seasonal baked goodies and festive libations. 🎄

A word about turkey.

I very much dislike turkey in most forms. I’ve tried cooking with ground turkey and throwing every spice at it in an attempt to cover its taste. Despite my efforts, I just can’t eat it, so when it comes to Thanksgiving, you better serve ham alongside the traditional gobbler if you’re inviting me to your house. And whatever you do, please don’t pull it out of the fridge the day after and expect me to eat it.

So, I had pretty much given up using turkey to “healthify” my recipes. That is, until I discovered that turkey sausage makes a great substitute in many recipes. There’s something about the mix of spices that makes this work for me, so if you’ve given up on all things turkey you might want to take a chance on turkey sausage.

Make it your own

Also, feel free to add additional, calorie-friendly ingredients like diced onions and peppers or mushrooms to your casserole. I love these additions, but if I’m getting this ready for my picky family on Christmas Eve I tend to leave those out. 🎄

Ingredients

  • Cooking spray
  • 1 lb. Turkey sausage
  • 5 large eggs
  • 1/2 cup nonfat Greek yogurt
  • 1/4 cup low-fat cottage cheese
  • 1/4 cup cheddar cheese, shredded
  • 1 tsp Penzeys Chili 9000 spice blend*
  • Optional ingredients: 1/4 cup diced onions, peppers, or mushrooms

What you’ll need

  • Medium frying pan and spatula
  • Measuring cups and spoons
  • Medium mixing bowl
  • Whisk
  • 8×11 inch casserole dish*

Directions

– Preheat oven to 400° and spray the inside of a 8×11 inch with cooking spray.

– Brown the sausage and drain using a paper towel.

– In the meantime, whisk the remaining ingredients in a medium mixing bowl.

– Poor into the prepared baking dish and bake for 25 minutes or until a knife inserted in the middle comes out clean. Enjoy!

Sausage and egg casserole

*Notes

If you are using the pan size I recommend here, your casserole will have a thickness of about 1 inch. You can choose a smaller pan or double the recipe, but you’ll need to adjust the cooking time. Penzeys is a spice company, and Penzeys Chili 9000 is a wonderful blend of over 20 spices that work magically together. If you don’t have it, you can use this substitution: 1/8 teaspoon each of garlic powder, cayenne, cumin, chili powder, pepper, ground mustard.

Penzeys Chili 9000 Spice Blend

As an Amazon Associate I earn from qualifying purchases.  This means that if you choose to purchase this item using my link I may receive some compensation.  Please note, I only link to items that I personally use!

For more information on dietary health, visit the U.S. Dept. of Agriculture’s website on Food and Nutrition.

Like turkey sausage? Try my Skinny Sausage Bolognese!

3 responses to “Sausage and Egg Casserole”

  1. Making this for Christmas this year! I’ve lost 10 lbs since Thanksgiving, and don’t want to pack it back on! Thanks! 😊

    1. Congratulations, Kara! It’s so hard to lose or maintain weight during the holidays. I hope you enjoy this low carb, gluten-free version!

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