Archive, Recipes

Quick and Healthy Breakfast Casserole


I know that finding time to cook every day and eat healthy can be to do.  One thing that can make that easier on you is cooking ahead of time and portioning out meals so that all you have to do is heat them up during the week. Every Sunday I make a breakfast casserole for my wife to take to work and heat up in the mornings throughout the week. Since we both try and eat healthier “most” of the week I came up with this recipe to help her do just that.

Eating healthy can be hard to do and expensive these days. It seems that health food has become a popular niche for people to charge extra for. Now lets face it, most of us would really rather quickly run through the drive through and grab a tasty yet greasy sausage biscuit and hash browns for breakfast, than try and track down something healthy that tastes bland and costs three times as much.

With this casserole I wanted to give a tasty option but with less fat than a fast food option. Its pretty simple to put together and makes 5 servings so that you can have a nice breakfast every day of the week.

Let’s go ahead and get started.

What you need before cooking: Non stick skillet, cooking spray, deep casserole dish, measuring cup.


Grocery list:

Jimmy dean turkey sausage crumbles  (one bag)

Egg Beaters egg substitute (2 cups)

Frozen hash browns (1 cup)

Fat free shredded cheddar (1/2 cup)

Regular Shredded Cheddar (1/2 cup)

1 can diced jalapenos or diced green chili’s (4.5 oz) Or you can dice a few pickled jalapenos like I did.

Kosher salt and black pepper


First: Brown the sausage in the non stick skillet.

Next: Pre heat the oven to 375.

Assemble the casserole in layers: Coat the casserole dish with non stick spray and put down an even layer of hash browns (use the whole cup). Now mix the two cheeses together and put down a layer on top of the hash browns (using half of the cheese mixture only). Now spread the sausage on top of that and then cover with the remaining cheese.  Pour the two cups of egg beaters evenly across the top of everything and the add the full can of peppers, making sure to spread them out evenly across the top. Add a little salt and pepper to taste.


Put the assembled casserole in the oven and bake for about 40 minutes. You will know it is done when you can stick a toothpick or knife in the center and pull it our with nothing wet on it. You want to get it just a little brown on top.


Now cut it into five even portions and place it into your favorite travel/storage containers and you are ready to have something healthy and tasty to eat throughout the week. Just don’t forget to grab it on your way out the door.


Side note: You can also use ham or Canadian bacon to keep it on the healthy side of things instead of sausage. You may even give tofu sausage crumbles a try if you want to stay away from meat (not for me though).

Thanks for reading,


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