Craving a protein-packed breakfast that will supercharge your morning without breaking the calorie bank? Get ready to discover the ultimate healthy breakfast casserole that will revolutionize your morning routine! This Egg White Casserole with Turkey Sausage is not just a meal, it's a nutritional powerhouse that combines lean protein, vibrant vegetables, and mouthwatering flavors in one easy-to-make dish. Perfect for meal preppers, fitness enthusiasts, and anyone looking to start their day with a delicious and wholesome breakfast that will keep them satisfied for hours!
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
Cuisine: American
Serves: 6 servings
Ingredients
- 10 egg whites
- 1 cup cooked turkey sausage, crumbled
- 1 cup chopped spinach
- 1/2 cup diced tomatoes
- 1/2 cup shredded cheese
- Salt and pepper to taste
Instructions
- Preheat the oven to 375°F (190°C). Lightly grease a 9x13 inch baking dish with cooking spray or butter to prevent sticking.
- In a large skillet, cook the turkey sausage over medium heat, breaking it into small crumbles. Cook until the sausage is fully browned and no pink remains, about 5-7 minutes. Drain any excess fat.
- In a large mixing bowl, whisk the egg whites until they are well combined and slightly frothy. Season with salt and pepper to taste.
- Add the cooked turkey sausage, chopped spinach, and diced tomatoes to the egg whites. Gently stir to distribute the ingredients evenly.
- Pour the egg white mixture into the prepared baking dish, spreading it out in an even layer.
- Sprinkle the shredded cheese evenly over the top of the casserole.
- Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the egg whites are set and the top is golden brown.
- Remove from the oven and let the casserole cool for 5 minutes before serving. This will help the casserole set and make it easier to slice.
- Cut into 6 equal portions and serve hot. Optional: Garnish with fresh herbs like parsley or chives for added flavor.
Tips
- For the fluffiest egg whites, separate them from the yolks carefully and let them sit at room temperature for about 15 minutes before whisking.
- To enhance flavor, consider sautéing the spinach lightly before adding it to the mixture to remove excess moisture and concentrate its taste.
- Use a non-stick baking dish or ensure thorough greasing to prevent the casserole from sticking and make cleanup easier.
- For extra protein, you can add a sprinkle of nutritional yeast or swap some egg whites for whole eggs if desired.
- Check the casserole around the 20-minute mark to prevent overcooking. The eggs should be set but still slightly jiggly in the center.
- Let the casserole rest for 5 minutes after baking to help it set and make cutting into portions easier.
- This casserole can be prepared ahead of time and stored in the refrigerator for up to 3-4 days, making it perfect for meal prep.
Nutrition Facts
Calories: 74kcal
Carbohydrates: g
Protein: 7g
Fat: g
Saturated Fat: 2g
Cholesterol: 17mg
