Egg White Breakfast Casserole with Turkey Sausage

Name: Egg White Breakfast Casserole with Turkey Sausage
Prep time: 15 min
Cook time: 70 min
Total time: 85 min
Ingredients: 2 lbs 99% lean ground turkey (see note 1); 1 tbsp brown sugar; 2 tsp ground sage; ¼ tsp ground marjarom; 2 tsp salt; ½ tsp black pepper; ¼ tsp ground cloves; ½ tsp ground thyme; 2 pinches dried chili flakes; 26 ounces frozen hash browns (see note 4); 1 tbsp 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

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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.

baked lean turkey sausage egg white hash brown casserole.

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

ingredients needed to make egg white breakfast casserole with hash browns

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 ℃).

sauteing diced onions and diced bell peppers in butter.

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.

adding spices and brown sugar to make turkey breakfast sausage.

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.

adding the chopped bell peppers and onions to the ground turkey breakfast sausage.

Mix the bell pepper and onion mixture with the homemade turkey sausage. Set aside.

using a slotted spoon to remove the egg yolks from the egg whites.

Crack the eggs into a large bowl. Using a slotted spoon, remove the egg yolks. Keep two yolks (this is a personal preference).

whisking the rotel, milk, and egg mixture together.

Add the cans of rotel (if using), salt, and milk. Mix together.

spreading the turkey sausage mixture in a casserole dish.

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.

topping the hash brown egg white casserole with shredded mexican cheese.

Sprinkle some shredded cheese.

adding foil on top of the casserole before going into the oven.

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.

baked hash brown breakfast casserole with turkey sausage and egg whites.

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.

lean hash brown casserole in a baking dish

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!

turkey sausage and egg white breakfast casserole.

Storage

Store this egg white vegetable breakfast casserole in the fridge for up to 5 days. Microwave to reheat.

a spatula taking a slice out of the casserole.

FAQs

What's the difference between breakfast casserole and frittata?

Breakfast casseroles typically contain potatoes in some form (like hash browns, tater tots, etc), whereas frittatas do not.

Why use egg whites instead of the whole egg?

People typically remove egg yolks (keeping just the egg white) to create a low-fat, high-protein source.

What can I do with a bunch of egg whites?

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

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