Ingredients
Scale
- 1 lb lean turkey sausage (ground or links with casings removed)
- 8 large eggs
- 1 cup liquid egg whites
- 1/2 cup unsweetened almond milk or skim milk
- 1 red bell pepper, diced
- 1 small yellow onion, diced
- 2 cups fresh baby spinach, chopped
- 1 cup shredded low-fat sharp cheddar cheese
- 1 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- Salt and black pepper to taste
- Non-stick cooking spray
Instructions
- Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish with non-stick cooking spray. While the oven warms up, dice your bell pepper and onion into small, uniform pieces. Roughly chop the fresh spinach so it incorporates easily into the egg mixture. Set your vegetables aside and ensure your turkey sausage is ready for browning.
- Place a large skillet over medium-high heat. Add the turkey sausage and cook until browned and crumbled, about 6-8 minutes. Add the diced onions and peppers to the skillet during the last 3 minutes of cooking to soften them. Drain any excess liquid if necessary. In a large mixing bowl, whisk together the eggs, egg whites, milk, garlic powder, paprika, salt, and pepper until well combined. Stir in the cooked sausage mixture, chopped spinach, and half of the shredded cheese. Pour the entire mixture into the prepared baking dish and sprinkle the remaining cheese on top. Bake for 35-45 minutes, or until the center is set and the top is golden brown.
- Remove the casserole from the oven and let it rest for at least 5 to 10 minutes. Resting allows the eggs to firm up, making it much easier to slice into clean squares. Cut the casserole into 8 even portions. Serve a square on a plate with a side of fresh fruit or a dollop of Greek yogurt salsa for an extra protein kick. If you are eating on the run, wrap a slice in a paper towel and enjoy your portable, high-protein meal.
- Cook Time: 60 minutes