I have talked a lot about my dad’s food because he did 99% of the cooking in my family. My mom, however, does have a few dishes that she has made over the years. One of her recipes, breakfast casserole, became a Christmas morning tradition for our family. While it is delicious, it is loaded with milk, cheese, and simple carbs from white bread.

We have been realizing lately that our weekday breakfasts are all carbs, like toast, bagels, and waffles. We are thinking this is probably not the best way to start the day. Breakfast casserole popped into my head – something that I could make on the weekend and heat up individual servings each morning – but I knew I needed to completely revamp it. I actually tried this recipe first as a frittata, which worked well but was difficult to cook evenly. Then it was even more difficult to cut out of the pan and store for breakfasts during the week.

Making this as a casserole and baking it ended up being simpler and much easier to store and serve. It only takes a small amount of time on the weekend to make, and I get eight generous servings to last me the whole week. I enjoy it topped with hot sauce, and imagine it would be good with salsa as well. I have not tired this yet, but if you are a fan of any particular cheese substitute, you could try sprinkling that on top before baking it as well.

I love that this is a healthy breakfast option that actually takes less time to prepare each morning than toasting a bagel. This would also be a good option for serving a crowd. As I said, I get eight large servings, so you could easily feed eight or more people for breakfast if you add some sides like bacon and fresh fruit.


Healthy Breakfast Casserole

1 lb bulk breakfast sausage (or links removed from casing before cooking)

1 bell pepper, coarsely chopped

1 medium onion, coarsely chopped

10 oz. frozen spinach, thawed and drained

½ tsp salt

¼ tsp pepper

12 large eggs

Olive oil


  1. Preheat oven to 375⁰F. Generously grease a 9×13 pan with olive oil.
  2. Brown the sausage and remove from pan. Add oil to the pan if needed, and sauté the peppers and onions until they begin to get tender.
  3. Add the spinach, salt, and pepper. Stir well, breaking up any clumps of spinach, and continue to sauté until the onions and peppers are tender crisp. Remove pan from heat and return sausage to veggies and stir.
  4. Spread veggie and meat mixture evenly in the greased 9×13 pan. Allow to cool for about 10 minutes.
  5. Meanwhile, beat the eggs well until they are slightly frothy. Pour over the sausage and vegetables. Bake for about 25 minutes or until eggs are set.

Serve warm or allow to cool and store in the fridge to eat throughout the week.


Note: Like any recipe with sausage, the spices can vary greatly. If your sausage is more or less spiced than what I use, you may need to adjust seasoning as appropriate. Also, you should always get the highest possible quality of sausage and check the ingredients thoroughly – it sometimes has hidden dairy and/or soy.



Leave a Reply

Your email address will not be published. Required fields are marked *