Fat Blasting Baked Egg Casserole

Transform your mornings with this Fat Blasting Baked Egg Casserole—a protein-packed, low-carb breakfast that’s as delicious as it is nourishing. Bursting with flavor from sautéed veggies like baby spinach, mushrooms, and red bell peppers, this wholesome dish gets an extra boost of savory goodness from nitrate-free chicken sausage and a hint of spices like paprika and garlic powder. Whisked with almond milk for a fluffy texture and optionally topped with low-fat shredded cheese, this casserole is baked to golden perfection in under 45 minutes, making it perfect for meal prepping or feeding a crowd. Gluten-free and keto-friendly, this satisfying, oven-baked breakfast will keep you energized and fueled for the day ahead!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

Ingredients

• 10 pieces large eggs
• 1 cup unsweetened almond milk
• 3 cups baby spinach
• 1 piece red bell pepper (diced)
• 1 small onion (diced)
• 1 cup mushrooms (sliced)
• 2 links chicken sausage (nitrate-free, diced)
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 0.5 teaspoon sea salt
• 0.5 teaspoon black pepper
• 0.5 cup low-fat shredded cheese (optional)

Directions

Step 1

Preheat your oven to 375°F (190°C). Grease a 9x13-inch baking dish with a light coating of olive oil or cooking spray.

Step 2

Heat the olive oil in a skillet over medium heat. Add the diced onion and sauté for 2-3 minutes until translucent.

Step 3

Add the mushrooms, red bell pepper, and chicken sausage to the skillet. Cook for 5-6 minutes, stirring occasionally, until the vegetables are tender. Toss in the baby spinach and cook for another 1-2 minutes until wilted. Set aside to cool slightly.

Step 4

In a large mixing bowl, whisk together the eggs, almond milk, garlic powder, paprika, sea salt, and black pepper until well combined.

Step 5

Spread the cooked vegetable and sausage mixture evenly in the prepared baking dish. Pour the egg mixture over the top, ensuring an even distribution.

Step 6

If using cheese, sprinkle the shredded cheese evenly over the top of the casserole.

Step 7

Bake in the preheated oven for 30-35 minutes, or until the casserole is set in the middle and lightly golden on top.

Step 8

Remove from the oven and let the casserole rest for 5 minutes before slicing into 6 portions. Serve warm and enjoy!

Nutrition Facts

Serving size	1511.7 grams (1511.7g)

Amount per serving	% Daily Value*
Calories	1635

Total Fat 97.10g	124%
Saturated Fat 30.10g	151%
Polyunsaturated Fat 2.00g
Cholesterol 2023mg	674%
Sodium 3952mg	172%
Total Carbohydrate 45.60g	17%
Dietary Fiber 9.60g	34%
Total Sugars 16.90g
Protein 131.40g	263%

Vitamin D 498IU	2488%
Calcium 1709mg	131%
Iron 18mg	98%
Potassium 2225mg	47%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 55.2%

Protein: 33.2%

Carbs: 11.5%