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baking dish containing sausage and egg casserole with one piece removed
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5 from 1 vote

Dairy-Free Egg Casserole with Sausage and Vegetables

This make-ahead breakfast is packed with protein and nourishing vegetables - perfect for mornings on-the-go.
Prep Time28 mins
Cook Time32 mins
Total Time1 hr
Course: Breakfast
Cuisine: American
Keyword: diabetes-friendly, egg bake, frittata, low-carb, make-ahead, meal prep
Servings: 8
Calories: 253kcal
Author: Chelsea Jackle, RDN

Equipment

  • baking dish
  • skillet or pan with lid

Ingredients

  • ½ tbsp olive oil
  • ½ medium sweet onion diced
  • 1 medium sweet potato finely diced
  • 3 cups kale chopped
  • 16 oz turkey sausage
  • 12 large eggs
  • ¼ tsp salt
  • ¼ tsp black pepper
  • ¼ tsp crushed red pepper flakes

Instructions

  • Preheat oven to 375°F. Spray a large glass baking dish with cooking spray.
  • Heat a large skillet over medium heat and add ½ tbsp olive oil. Add the diced sweet potatoes and onion and saute. Once simmering, add a lid and cook for about 10 minutes (or until sweet potatoes are tender enough to pierce with a fork), stirring every couple of minutes. Once cooked, remove potato and onion from pan and set aside.
  • Add the turkey sausage to the pan and saute until browned. Remove from pan and set aside.
  • Add kale to the pan, add the lid, and cook for 3 minutes (or until just wilted), stirring halfway through to prevent burning.
  • Add cooked vegetables and turkey sausage to the prepared baking dish. In a large bowl, beat eggs, salt, pepper, and crushed red pepper flakes. Pour egg mixture into the baking dish. Give the dish a gentle shimmy to ensure everything is evenly distributed.
  • Bake for 32 minutes or until eggs are set. Serve immediately or store for up to 4 days.

Notes

  • This recipe re-heats in a snap! Microwave single portions for about 1 minute and 30 seconds.

Nutrition

Calories: 253kcal | Carbohydrates: 6g | Protein: 24g | Fat: 15g | Saturated Fat: 4g | Monounsaturated Fat: 1g | Cholesterol: 338mg | Sodium: 767mg | Potassium: 284mg | Fiber: 2g | Sugar: 2g