Sunrise Veggie & Sausage Casserole: A Healthy "Full English" Twist

Recipe Introduction: Say Hello to Sunshine Veggie & Sausage Casserole!

Craving a healthy breakfast casserole that tastes like a cheat day? honestly, this recipe is my new obsession. this casserole is like a "full english" breakfast, but with a healthy twist.

It’s packed with flavour, veggies and good stuff.

What’s the Deal with This Casserole?

This sunrise veggie & sausage casserole is inspired by the classic british fry-up. but instead of feeling guilty, you'll feel great.

It’s easy to make, and perfect for feeding a crowd. prep time is just 20 minutes. bake it for 40- 45 minutes, and boom! you've got egg breakfast magic.

It serves 6-8 hungry folks!

Why You'll Love This Casserole: More Than Just Eggs!

This isn’t just your average breakfast egg casserole . first, it's packed with protein from lean sausage and eggs. you also get your vitamins from all the veggies.

It is also easily made into a gluten-free breakfast casserole if needed.

This casserole is amazing for weekend brunch or meal prepping. you can even prep the veggies the night before. need a crowd-pleasing make ahead breakfast casserole for the holidays? look no further.

Plus, it's a delicious way to sneak in extra veggies!

Time to gather our ingredients. You'll need olive oil, sausage, onions, peppers, mushrooms, spinach, eggs, milk, parmesan, and a few spices. Now, let’s get cooking and whip up this masterpiece!

Let’s dive into what you'll need for this cracking healthy breakfast casserole ! honestly, it's all pretty straightforward. nothing too cheffy, promise! this breakfast egg casserole is a winner.

I reckon you’ll nail it.

Sunrise Veggie & Sausage Casserole: A Healthy "Full English" Twist Recipe Card

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Preparation time:20 Mins

Cooking time:45 Mins

Servings:6-8 servings

Ingredients:

• 1 tablespoon olive oil (15 ml)
• 1 pound (454g) lean breakfast sausage (such as chicken or turkey sausage), casings removed
• 1 medium yellow onion, chopped (approx. 1 cup / 150g)
• 1 red bell pepper, chopped (approx. 1 cup / 150g)
• 1 green bell pepper, chopped (approx. 1 cup / 150g)
• 8 ounces (227g) cremini mushrooms, sliced
• 5 ounces (142g) fresh spinach, roughly chopped
• 1 teaspoon dried Italian seasoning (5 ml)
• Salt and freshly ground black pepper to taste
• 8 large eggs
• 1 cup (240 ml) milk (dairy or unsweetened almond milk)
• ½ cup (120 ml) grated Parmesan cheese (or vegetarian hard cheese)
• ¼ teaspoon ground nutmeg (1 ml)
• Salt and freshly ground black pepper to taste
• ¼ cup (30g) shredded cheddar cheese (or vegan alternative)

Instructions:

• Preheat oven to 375°F (190°C). Lightly grease a 9x13 inch baking dish.
• Heat olive oil in a large skillet over medium heat. Cook sausage, breaking it up with a spoon, until browned. Add onion and bell peppers and cook until softened, about 5 minutes. Add mushrooms and cook until softened, about 3 minutes. Stir in spinach and Italian seasoning; cook until spinach is wilted. Season with salt and pepper.
• In a large mixing bowl, whisk together eggs, milk, Parmesan cheese, nutmeg, salt, and pepper.
• Spread the sausage and vegetable mixture evenly into the prepared baking dish. Pour the egg custard over the top.
• Bake in the preheated oven for 40-45 minutes, or until the casserole is set and lightly golden brown. If desired, sprinkle with cheddar cheese during the last 5 minutes of baking.
• Let the casserole rest for 10 minutes before slicing and serving.

Nutrition Facts

Calories:250-300

Fat:15-20g

Fiber:5-10g

Recipe Info

Category:Breakfast

Cuisine:British

Gear Up: Essential Tools for Your Casserole

No need for fancy gadgets here. a good skillet is your best mate. my trusty cast iron does the trick.

You will also need a 9x13 inch (23x33 cm) baking dish. a whisk for the eggs is a must. a couple of mixing bowls are always handy.

Don't have a skillet? a large frying pan will work just fine. honestly, the most important thing is ensoiasm!

Main Ingredients: The Full Monty

Right, let's talk ingredients. first up, 1 tablespoon (15 ml) olive oil . this will help with sautéing your sausage and veggies.

Then you'll need 1 pound (454g) lean breakfast sausage . i like using chicken or turkey sausage myself. it keeps things a bit healthier.

You will also need 1 medium yellow onion, chopped (approx. 1 cup / 150g) , 1 red bell pepper, chopped (approx.

1 cup / 150g) and 1 green bell pepper, chopped (approx. 1 cup / 150g) . grab 8 ounces (227g) cremini mushrooms, sliced.

Finally, get 5 ounces (142g) fresh spinach, roughly chopped .

For the egg custard, you'll need 8 large eggs . use the best eggs you can find. trust me, it makes a difference! add 1 cup (240 ml) milk .

Dairy or unsweetened almond milk both work. then ½ cup (120 ml) grated parmesan cheese . i love the flavour, but vegetarian hard cheese works too.

Don’t forget ¼ teaspoon (1 ml) ground nutmeg . some salt and freshly ground black pepper to taste.

I’ve sometimes made a Low carb breakfast casserole with no cheese. It’s still yummy! Also consider a Gluten-free breakfast casserole .

Quality Indicator Alert : When it comes to sausage, look for a good colour and firm texture. That's how you know it’s fresh!

Seasoning Notes: Spice Up Your Life

Don't forget the spices! 1 teaspoon (5 ml) dried italian seasoning is your secret weapon. it adds a lovely depth of flavour.

Salt and pepper are essential, of course. a pinch of red pepper flakes is amazing for a spicy kick!

If you are planning to create a paleo breakfast version, you can switch the italian seasoning for paprika, garlic powder and onion powder.

This will add some flavor to the recipe! and remember, if you don't have italian seasoning, you can use a mix of oregano, basil, and thyme.

Easy peasy!

I once forgot the italian seasoning altogether! honestly, it still tasted good. but the seasoning definitely adds that je ne sais quoi.

A proper chef's kiss , right? consider make ahead breakfast casserole for holidays, or simple vegetarian breakfast casserole as well.

Now that you have read this article, you are prepared to make a healthy sausage and egg casserole .

This egg breakfast is perfect for you. Plus, it's practically a whole 30 breakfast ! Enjoy! Or consider smaller egg muffins .

Alright, let's talk breakfast, shall we? forget those soggy cereals. we are gonna make a killer healthy breakfast casserole ! this isn't your nan's artery-clogging bake.

Think vibrant, flavourful, and good for you. honestly, prepping this thing will be the best decision of the day.

Sunrise Casserole: Prep Like a Pro

Essential mise en place. Basically, get all your ingredients chopped and ready to roll. Chop the veggies, crumble the sausage, grate the cheese. This will keep you from stress.

Time-saving organization tips. do this the night before, you know? cook the sausage and chop the veggies and store them separately in the fridge.

In the morning, you just assemble and bake. boom! make ahead breakfast casserole , sorted!

Safety reminders (if applicable). when you’re cooking the sausage, make sure it's cooked all the way through. nobody wants salmonella with their egg breakfast .

And be careful when you take the casserole out of the oven. oven mitts are your friend.

Layer By Layer: The Step-by-Step

1. Preheat oven to 375° F ( 190° C) . Grease a 9x13 inch baking dish. Trust me, this is essential.
2. Cook sausage until browned. Add chopped onion and bell peppers and cook for about 5 minutes . Throw in the mushrooms and cook for 3 minutes more. Stir in the spinach and Italian seasoning.
3. Whisk together 8 large eggs , 1 cup of milk, ½ cup of Parmesan cheese, ¼ teaspoon nutmeg, salt, and pepper. This is your beautiful egg custard.
4. Spread the sausage and veggie mix into the baking dish. Pour the egg custard over the top. Ta-dah!
5. Bake for 40- 45 minutes . or until set and golden. The internal temp should reach 160° F to be safe. Sprinkle with cheddar if desired during the last 5 minutes .
6. Let it rest for 10 minutes before slicing. This helps it set properly.

Pro Tips for Casserole Nirvana

Expert techniques. for a vegetarian breakfast casserole , swap the sausage for more veggies, like zucchini or butternut squash. you can go paleo breakfast or whole 30 breakfast with this by using compliant sausage and cheese.

So versatile.

Common mistakes. Don't overbake! It will dry out the casserole. Check for doneness with a knife.

Make-ahead options. like i said, you can prep the filling the day before. or, you can even assemble the whole casserole and keep it in the fridge overnight.

Just add a few minutes to the baking time. also this is a great base for a sausage and egg casserole , add some sausage to that mixture!

Honestly, this sunrise veggie & sausage casserole is a lifesaver. perfect for a gluten-free breakfast casserole or even a low carb breakfast casserole if you watch your cheese.

Serve it with some fruit and a dollop of greek yogurt. you've got yourself a champion's breakfast.

Recipe Notes for Your Sunrise Veggie & Sausage Casserole: A Healthy Breakfast Casserole Adventure!

Alright, mateys! before you dive into this breakfast egg casserole , let's chat through a few bits and bobs to make sure it's a smashing success.

I always find that a few insider tips can turn a good recipe into an absolutely legendary one. honestly, cooking should be fun!

Let's Plate This Beauty: Serving Suggestions

Right then, how do we make this sunrise veggie & sausage casserole look like a million quid? first off, let it rest for 10 minutes after baking.

Seriously, this is critical. now, cut a generous slice. i reckon a dollop of greek yogurt or some crème fraîche adds a lovely creamy tang.

Fancy a bit of colour? a side of fresh fruit salad works wonders. to really make it a 'full english' inspired meal, why not add toasted english muffins?

Storage Tips : Keep It Fresh!

This make ahead breakfast casserole is perfect for meal prep. got leftovers? let the casserole cool completely. then, wrap it well in cling film.

You can keep it in the fridge for up to 3 days . to reheat, just pop a slice in the microwave or oven until warmed through.

Freezing is an option, too! just slice it up first, then wrap individual portions. this egg breakfast is a gift that keeps on giving!

Twist It Up: Variations for Everyone

Need a vegetarian breakfast casserole ? no problem! swap the sausage for extra veggies. think courgette or butternut squash. going paleo breakfast or whole 30 breakfast ? make sure your sausage is compliant and ditch the parmesan.

For a low carb breakfast casserole , you can try cauliflower rice instead of some of the veggies. want a gluten-free breakfast casserole ? ensure all the ingredients are gluten-free.

Cracking the Code: Nutrition Basics

Okay, so a serving of this casserole packs roughly 250-300 calories , with a whopping 20-25 grams of protein . i call that a win! remember this nutrition information is just an estimate.

Protein keeps you feeling fuller for longer, which is great if you're watching your waistline. so dig in and enjoy this healthy start to your day.

Plus it's packed with nutrients from all those veggies! what a fantastic sausage and egg casserole .

Honestly, this healthy breakfast casserole is a winner. it's easy, adaptable, and tastes blummin' amazing. so get in the kitchen and give it a go.

And if things don’t go to plan? no worries, just have another go, it always tastes nice regardless! you've got this! you can even make these as egg muffins if you like!