This meal prep egg white breakfast casserole is made with homemade lean ground turkey sausage, frozen hash browns, egg whites (and two whole eggs), rotel, onions, and diced bell peppers.
Some of my favorite healthy breakfast recipes are egg white oatmeal, greek yogurt and granola fruit bowls, and protein banana oatmeal.
What You Will Love
This healthy breakfast casserole is delicious, uses simple ingredients, and is easy to reheat. If you track macros, this is a great lean breakfast to hit protein targets (one serving has 26 grams of protein).
The diced bell peppers, shredded cheese, cilantro, and rotel (diced tomatoes with green chilies) give this hash brown casserole a southwestern vibe. This is the perfect breakfast recipe for a crowd or days you need an easy reheatable breakfast option.
Ingredient Notes
- Homemade turkey sausage: Use 99% lean ground turkey (or chicken). The breakfast sausage spices are brown sugar, ground sage, ground marjoram, ground cloves, ground thyme, chili flakes, salt, and pepper. You can substitute store-bought ground breakfast sausage.
- Frozen hash browns: Use store-bought frozen hash browns or make homemade hash browns by grating peeled white potatoes. Substitute tater tots.
- Rotel (optional): Rotel is canned diced tomatoes and green chilies.
- Eggs: I prefer whole eggs then removing the yolks to get egg whites. You can also use liquid egg whites.
- Bell pepper: Use red bell pepper, orange bell pepper, yellow bell pepper, or green bell pepper.
- Onion: Any onion works: white onion, red onion, brown onion.
- Milk: Use whole-fat cow's milk, low-fat cow's milk, or a non-dairy alternative like almond milk.
- Shredded cheese: I recommend shredding block cheese for the best results. You can also buy pre-shredded cheese. Use sharp cheddar cheese, mozzarella cheese, pepper jack, or Monterrey jack.
See the recipe card at the bottom of the post for quantities.
How To Make Egg White Breakfast Casserole
Preheat the oven to 350 ℉ (180 ℃).
Peel and dice the onion. Wash and dice the bell peppers. Sautee the diced onion and bell peppers in butter or olive oil on medium-high heat for about 5 minutes. Once they soften, set them aside.
Add the lean ground turkey breaking up the clumps as the meat cooks in the same nonstick skillet on medium-high heat. Mix in the breakfast sausage spices: brown sugar, ground sage, ground marjoram, ground cloves, ground thyme, chili flakes, salt, and black pepper.
Mix the bell pepper and onion mixture with the homemade turkey sausage. Set aside.
Crack the eggs into a large bowl. Using a slotted spoon, remove the egg yolks. Keep two yolks (this is a personal preference).
Add the cans of rotel (if using), salt, and milk. Mix together.
Place the bell pepper, onion, and sausage crumbles in a large 9" x 13" baking dish.
Top with frozen hash browns.
Pour the egg mixture on top.
Sprinkle some shredded cheese.
Cover with parchment paper and foil. Bake in the oven at 350 ℉ (180 ℃) for about 35 minutes covered and 35 minutes uncovered. The total baking time is around 70 minutes.
Garnish with green onions and fresh cilantro. Serve this healthy breakfast recipe with some hot sauce or fresh fruit.
Tips and Tricks
- Grating your own cheese tastes better (and melts better). If you don't have time, packaged shredded cheese works too.
- Make this an overnight breakfast casserole by preparing it the night before! Just assemble the sausage egg casserole with foil and store it in the fridge.
- Make homemade turkey sausage. I tried the store-bought turkey sausage, and I wasn't that impressed. Also, you can use leaner cuts of meat if you make your own breakfast sausage.
Variations and Substitutions
- Keep the egg yolks. If using the whole egg, use 8 eggs for a serving of 12.
- Make your own hash browns. Grate peeled potatoes to make homemade hash browns.
- Add more cheese. I lightened up the original recipe, but you can add more cheese if you like.
- Change up the meat. Use chicken sausage, Italian sausage, turkey bacon, bacon, Canadian bacon, or store-bought sausage crumbles. Substitute lean ground beef for lean ground turkey.
- Add some more vegetables to the sausage mixture. Use fresh spinach or fresh mushrooms.
- Omit the can of rotel and experiment with fresh herbs, goat cheese, or feta cheese to make this more of a Mediterranean vibe!
Storage
Store this egg white vegetable breakfast casserole in the fridge for up to 5 days. Microwave to reheat.
FAQs
Breakfast casseroles typically contain potatoes in some form (like hash browns, tater tots, etc), whereas frittatas do not.
People typically remove egg yolks (keeping just the egg white) to create a low-fat, high-protein source.
You can make egg white breakfast casserole, homemade meringue (used for pies), or turn the egg whites into an egg white scramble.
Macro Eating 101
- Easy Lean Ground Turkey Tacos (20 Minutes, Hard Shells)
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- One Pot Lean Turkey Chili (Three Bean)
- The BEST Protein Oatmeal (With Quick Oats!)
- Tracking Macros for Beginners - Ultimate How-To Guide
- Perfectly Steamed Shrimp Cocktail
- Whole Chicken Noodle Soup From Scratch
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📋 Recipe
Egg White Breakfast Casserole with Turkey Sausage
Ingredients
Homemade Turkey Sausage
- 2 lbs 99% lean ground turkey see note 1
- 1 tablespoon brown sugar
- 2 teaspoon ground sage
- ¼ teaspoon ground marjarom
- 2 teaspoon salt
- ½ teaspoon black pepper
- ¼ teaspoon ground cloves
- ½ teaspoon ground thyme
- 2 pinches dried chili flakes
Egg White Breakfast Casserole
- 26 ounces frozen hash browns see note 4
- 1 tablespoon butter or olive oil
- 14 eggs or sub liquid egg whites, note 5
- 2 bell peppers
- 1 onion large
- 20 ounces rotel see note 2
- 1 cup milk
- 1 cup shredded cheese see note 3
- salt and pepper to taste
Instructions
- Preheat the oven to 350 ℉ (180 ℃).
- Finely dice the onion and bell peppers. In a nonstick skillet on medium-high heat, add butter (or olive oil). Saute the onion and bell peppers until they soften (about 4 to 5 minutes). Set the mixture aside.
- Add the ground turkey to the nonstick skillet, breaking up the clumps as the meat cooks through. Add the sausage spices: brown sugar, ground sage, ground marjoram, ground thyme, ground cloves, chili flakes, salt, and pepper.
- Mix the onion and bell peppers with the turkey sausage. Set aside.
- In a large bowl, crack the eggs. Remove the egg yolks except for two yolks. Add the milk, rotel, and salt Mix together.
- In a 9" x 13" dish, layer the bottom with the ground turkey sausage mixture. Add the frozen hash browns on top. Pour the egg mixture. Sprinkle shredded cheese on top.
- Cover with parchment paper and foil. Bake at 350 ℉ (180 ℃) for about 35 minutes covered and 35 minutes uncovered. Serve with green onions, cilantro, and hot sauce.
Video
Notes
- Can substitute any ground meat- ground chicken, beef, or pork.
- If you don't have rotel, you can omit it completely. Additionally, you can add some green chilis or chopped grape tomatoes.
- Use Mexican cheese, Monterrey jack, or cheddar cheese.
- Can substitute homemade hash browns.
- For every egg, substitute 30 grams of liquid egg whites. If you need 14 egg whites, use 420 grams of liquid egg whites.
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