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This Tomato and Sausage Casserole is a simple one-pan dish made with fresh vegetables and herbs with the flavors of pizza. This easy breakfast is a Paleo, gluten-free and low-calorie breakfast that’s healthy, nourishing and delicious!
Table of Contents
This Sausage Egg Bake is one of the easiest egg bakes I’ve ever made, and the best part? It tastes exactly like pizza but one you can feel good about eating because it’s loaded with protein and vegetables.
One of my biggest tips for those of you starting to eat healthy is to eat a protein packed breakfast every day. For a long time, I only ate a bowl of cereal or grabbed a muffin. An hour or two later, my blood sugar would drop and I was eating sugar until lunch.
And just to make your life even easier, make it ahead of time so it’s ready to heat and eat during the week. Pre-made pizza for breakfast? Now that’s my kind of breakfast!
Love this recipe and how easy it is to make? Try my easy egg omelet in a slow cooker, easy Spanish tortilla recipe, or this sausage breakfast casserole for more breakfast inspiration that’s healthy yet easy to prepare!
Need more inspiration for a brunch of healthy breakfast? Check out these calorie conscious breakfast recipes!
Why You Will Love This Easy Sausage Casserole
- Filling and Satisfying. Eating a protein packed breakfast like this egg bake with sausage is a guaranteed way to staying full and avoiding those nasty sugar crashes.
- Customizable. You can easily swap the veggies or seasonings to create different combinations. It’s also a great way to use up veggies you have on hand or leftovers from another meal.
- Make Ahead. This sausage bake is ideal to make in advance and quickly reheat during the week for a quick and easy breakfast. Even better, it freezes too!
Ingredients
- Breakfast Sausage Links: You can use whatever brand you prefer. I used chicken apple sausages which are my favorite. I recommend nitrate and sugar free sausages. You can also use ground chicken sausage or turkey sausage as an alternative.
- Eggs: Use six large egg whites and two whole eggs. This combination keeps the cholesterol and fat in check. You can also use all whole eggs. Take the egg whites and divide in half to get the number of whole eggs. Using whole eggs only will reduce the protein and increase the calories per serving. Additionally, you can substitute the whole eggs for egg whites by taking the whole eggs and doubling the amount for the egg whites.
- Milk: Mixed with the eggs to help them cook up fluffier. I use unsweetened almond milk, but you can use another type of non-dairy milk or regular dairy milk as well. Just make sure your milk is unflavored and unsweetened.
- Tomatoes and Fresh Basil: These add a punch of flavor and color to the sausage veggie bake. Stick with fresh basil for the best flavor. I like using Roma tomato slices but you can use any type of tomatoes including halved cherry tomatoes.
- Seasonings: Onion powder and red pepper flakes add a punch of flavor along with a bit of salt and pepper.
Variations
The beauty of this sausage casserole recipe is that it’s versatile and easy to change up. Just remember that any swaps or additions will impact the nutrition of your dish.
- Different Veggies: Swap the tomatoes for sliced bell peppers, mushrooms, spinach, blanched broccoli, or eggplant. Really you can use just about any type of veggie you love. Just be sure that more dense veggies such as broccoli or potatoes are par-cooked or blanched so they will cook up tender.
- Vegetarian: Skip the sausage or swap it for your favorite plant-based breakfast meat. If you leave it out, I suggest adding in some more veggies to help bulk it up.
- Cheesy: Feel free to sprinkle some grated parmesan or cheddar cheese on top just before baking. You can also mix some into the egg mixture as well.
How to Make a Healthy Egg and Sausage Casserole
When you’re ready to start cooking, preheat the oven to 350° F and prepare a round baking dish with nonstick cooking spray or grease with oil.
Step 1: Combine the eggs. Add the eggs, almond milk, salt, pepper, onion powder and red pepper flakes to a bowl.
Step 2: Whisk eggs. Use a hand mixer or whisk and beat the egg mixture for 3-5 minutes until stiff peaks form.
Step 3: Add the sausage. Layer the diced sausage on the bottom of the prepared baking dish.
Step 4: Add the eggs. Pour the eggs over the top of the sausage. Top with tomatoes in an even layer.
Step 5: Add basil. Spread the fresh basil on top of the tomatoes and egg mixture.
Step 6: Bake. Place the sausage casserole in the oven and bake until the center sets. Remove the dish from the oven and allow it to cool for five minutes before serving.
Storage Directions
- Refrigerator: Wrap it well after it’s fully cooled and store in the fridge for up to four days. You can also transfer it to an airtight container for storing.
- Freezer: Transfer it to a freezer-safe container for storage. I like to store the servings individually so they’re easy to grab. Lay the slices out on a sheet pan lined with parchment paper and flash freeze them. Once frozen, you can transfer them to a container and store for up to three months. Thaw servings out overnight in the fridge before reheating.
- Reheat: Reheat individual servings in the microwave in thirty-second intervals until heated through. Alternatively, you can heat them in a baking dish covered with foil in the oven until heated through.
Serving Suggestions
This healthy sausage casserole works perfectly for an easy everyday breakfast but also for special occasions or a weekend brunch.
Enjoy it for brunch as the protein main dish and add on some simple fruit salad recipe, cottage cheese pancakes, or banana oat muffins to round out the meal.
As a weekday breakfast, it’s great on its own or you can add some sliced fresh fruit, protein overnight oats, or a Greek yogurt smoothie.
Expert Tips
- Whisking the eggs. This step is crucial to creating a light and fluffy texture in your sausage egg bake. Be sure to beat the eggs until they are bubbly and frothy.
- Using sausage crumbles. This recipe works best with sausage links. If you prefer to use ground sausage, you will need to cook it first and drain off the grease before adding it to the bottom of the casserole dish.
Recipe FAQs
Yes, of course. Use small ramekins instead of the large baking dish to make individual servings. Evenly disperse the ingredients into the prepped ramekins in the order given in the recipe. Place the ramekins on a baking tray and bake in the oven. Check halfway through cooking as they will likely cook a bit quicker than one large baking dish so remove them from the oven as soon as the egg sets in the center.
Sure, if you want you can use three whole eggs in place of the egg whites but it will change the nutrition a bit.
I’m using a round 9″ pie dish. You can also use a similar sized round or square baking dish if you prefer. If you use a dish with a smaller diameter the sausage bake will be thicker and you may need to extend the cooking time.
More Healthy Egg Breakfast Recipes
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Sheet Pan Sausage Breakfast Pizza
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Denver Omelet Recipe
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Easy Homemade Egg White Bites
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Quinoa Salsa Egg Muffins
If you tried this healthy egg and sausage casserole recipe or any other recipe on my website, please please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Tomato and Sausage Casserole
Ingredients
- 6 small Chicken Sausage Links, diced, I used Applegate
- 6 large Egg Whites
- 2 large Eggs
- 1 tablespoon Low Fat Milk, any milk or dairy free milk
- 2 small Roma Tomatoes, thinly sliced
- ½ cup Basil, thinly sliced into ribbons
- ¼ teaspoon Onion Powder
- 1 teaspoon Red Pepper Flakes
- Salt and pepper to taste
Instructions
- Preheat oven 350 F. Prepare a round baking dish generously with nonstick cooking spray or grease with oil.
- In a large bowl, whisk together eggs, milk, salt, pepper, onion powder and red pepper flakes 3-5 minutes until stiff peaks form.
- Layer diced sausage on bottom of prepared baking dish then pour the eggs over it. Top with tomatoes in an even layer and place fresh basil on top.
- Bake 350 F 25 minutes, or until center is set.
- Remove from the oven and cool in the dish 5 minutes before slicing into 4 pieces and serving.
Notes
- To lower the saturated fat, swap the whole eggs for egg whites.
- Whisking the eggs is crucial to creating a light and fluffy texture in your sausage egg bake. Be sure to beat the eggs until they are bubbly and frothy.
- This recipe works best with sausage links. If you prefer to use ground sausage, you will need to cook it first and drain off the grease before adding it to the bottom of the casserole dish.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
six servings or ONE?
6
Looks like I have found something delicious for the breakfast tomorrow. Thanks for sharing. Looks yummy indeed!
Enjoy!
I’ve made this for my family twice and it’s brilliant.
Keep on saying ‘make that sausage breakfast thingy!’
Cheers!
That’s awesome!