This easy recipe for low calorie breakfast casserole is healthy and delicious! At only 131 calories per serving you can even have seconds! Plus you can make this as part of your weekly meal prep. One tray can serve a family of 2 for four mornings, and with the handy recipe card, it’s easy to double or triple this easy breakfast casserole.

Ingredients You’ll Need:

Olive oil spray
1 russet potato
⅓ cup turkey breakfast sausage
1 bell pepper
1 tomato
8 large whole eggs
¼ cup unsweetened almond milk
½ tsp salt
¼ tsp ground black pepper
½ cup shredded sharp cheddar cheese

Low Calorie Breakfast Casserole

Healthy Breakfast Casserole Meal Prep and Storage

Meal Prep: You can make the casserole ahead of time and bake, or store to bake later. Simply bake and cool, and cover. Then store (baked or unbaked) for later. I like to use single serving containers to portion out breakfasts.
Storage: Will hold in the fridge for 5 days or the freezer for a month.
Reheating: If stored unbaked, bake according to the directions below (thaw out first if frozen). Or to reheat leftovers or pre-cooked, cover with foil and add to a 350 degree oven for 20-30 minutes until warmed through.

Low Calorie Breakfast Casserole Recipe

More Yummy Low Calorie Recipes:

Low Calorie Breakfast Casserole

Lose Weight By Eating

This easy recipe for breakfast casserole can be made with or without meat!

If you want to make this breakfast casserole recipe vegetarian, just omit the sausage, or replace it with vegan sausage. Either way this egg sausage casserole is sure to become your new favorite breakfast!

5 from 37 votes

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Prep Time 10

Cook Time 45

Resting time 10

Total Time 1 5

Course Breakfast

Cuisine American

Servings servings

Calories 131 kcal

Equipment

9 x 13 baking dish

Ingredients

Olive oil spray
1 russet potato sliced
⅓ cup turkey breakfast sausage
1 bell pepper diced
1 tomato seeded and diced
8 large whole eggs
¼ cup unsweetened almond milk
½ tsp salt
¼ tsp ground black pepper
½ cup shredded sharp cheddar cheese

Instructions

Preheat the oven to 375 degrees. Spray a 9 x 13 baking dish with oil.
Spray a large nonstick skillet with oil and heat over medium heat. Add in the potatoes and sausage, cover and cook for 10 minutes.
Add the red pepper and sauté until vegetables are tender, about 5 to 6 minutes. Add the tomatoes and cook 2 – 3 minutes.
Add the vegetables and sausage to the prepaired baking dish.
In a large bowl combine the eggs, milk, salt and pepper and whisk well. Slowly pour over the vegetables into the baking dish and top with cheese.
Bake until a knife inserted near the center comes out clean, 32 to 35 minutes. Let stand 8 to 10 minutes before cutting into 8 pieces.

Nutrition

Serving: 1sliceCalories: 131kcalCarbohydrates: 6.7gProtein: 9.1gFat: 7.7gSaturated Fat: 3.1gCholesterol: 194mgSodium: 277mgPotassium: 294mgFiber: 0.8gSugar: 1.6gCalcium: 93mgIron: 1mg

Keyword Healthy Breakfast Casserole, Low Calorie Breakfast Casserole

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About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.