Healthy Egg & Sausage Casserole
What you eat for breakfast sets the tone for your activity that day. Starting off with a breakfast that is full of protein and fiber while low in carbs will kick start your metabolism, give you energy and have you making smart food choices throughout the day. This egg and sausage casserole is perfect to make on Sunday and divide up for a quick breakfast throughout the week.
- 2 teaspoons olive oil
- 1 cup onion, chopped
- 8 links chicken sausage, sliced into 1/4 inch rounds
- 4 cups broccoli, chopped
- 1 1/2 cup shredded cheese, divided
- 16 eggs, beaten
- 1/2 cup milk
- 1 teaspoon black pepper
- 1 teaspoon sea salt
Preheat the oven to 350 degrees F. Lightly grease a large casserole pan with olive oil.
In a small skillet, place the olive oil over medium heat. Add the chopped onion and cook, stirring often, for 5 minutes or until tender. Remove from heat.
In a medium bowl combine the tender onion, chicken sausage rounds, broccoli and 1/2 cup of the shredded cheese. Spread this broccoli mixture over the prepared casserole pan.
In a large bowl combine the eggs, milk, pepper, salt and most of the remaining cheese (save a handful to sprinkle over the top of the casserole). Pour the egg mixture over the broccoli mixture in the casserole pan.
Cover the casserole pan with foil and bake in the preheated oven for 30 to 45 minutes. After 30 minutes, remove the foil, sprinkle with the remaining cheese and continue to bake, uncovered, for 15 minutes.
Remove from oven and cool for 10 minutes before serving.
Nutritional Analysis: One serving equals: 197 calories, 14g fat, 4g carbohydrate, 1g fiber, and 14g protein.