Easy Turkey Sausage and Egg White Casserole

This turkey sausage and egg white casserole is a light, protein-packed breakfast that’s perfect for healthy meal prep or a satisfying weekend brunch. Made with lean turkey sausage, fluffy egg whites, and colorful vegetables, it’s a nutritious way to start your day. This casserole is low in fat, gluten-free, and easy to make — a wholesome choice for anyone looking to enjoy a flavorful breakfast without feeling heavy.

What is Turkey Sausage and Egg White Casserole?

A turkey sausage and egg white casserole is a baked breakfast dish made with cooked turkey sausage, egg whites, and a variety of vegetables and seasonings. It’s high in protein, low in calories, and ideal for those following a clean eating or low-carb diet. The casserole bakes until golden and firm, making it easy to slice into healthy, grab-and-go portions.

Other Popular Breakfast Casserole Recipes

• Protein-Packed Tofu Breakfast Casserole
• Egg, Greek Yogurt & Veggie Bake
• Chicken & Spinach Egg Casserole
• Sausage, Egg & Cottage Cheese Casserole

Reasons to Try Turkey Sausage and Egg White Casserole

• High in protein, low in fat – Great for a balanced and energizing breakfast.
• Perfect for meal prep – Keeps well in the fridge for busy mornings.
• Packed with veggies – Adds flavor, texture, and nutrients.
• Simple to make – Just mix, pour, and bake.
• Freezer-friendly – Ideal for long-term storage and quick reheating.

Ingredients Needed to Make Turkey Sausage and Egg White Casserole

• 1 pound turkey sausage (ground or links, cooked and crumbled)
• 12 large egg whites (or 3 cups liquid egg whites)
• ½ cup low-fat milk (or almond milk for dairy-free option)
• 1 cup shredded mozzarella or reduced-fat cheddar cheese
• 1 cup baby spinach, chopped
• 1 small red bell pepper, diced
• 1 small onion, finely chopped
• ½ teaspoon garlic powder
• ½ teaspoon black pepper
• ½ teaspoon salt (optional, adjust to taste)
• ½ teaspoon Italian seasoning (optional)
• 1 tablespoon olive oil (for sautéing)
• Non-stick spray or butter (for greasing)

Instructions to Prepare Turkey Sausage and Egg White Casserole

Step 1: Preheat oven

Preheat your oven to 350°F (175°C) and grease a 9×13-inch baking dish with non-stick spray or butter.

Step 2: Cook turkey sausage

In a skillet, heat olive oil over medium heat. Add turkey sausage and cook until browned and fully cooked. Drain excess fat and set aside.

Step 3: Sauté vegetables

In the same skillet, add the onion and bell pepper. Cook for 3–4 minutes until softened, then stir in chopped spinach until wilted. Remove from heat.

Step 4: Mix egg whites and seasonings

In a large bowl, whisk together egg whites, milk, garlic powder, salt, black pepper, and Italian seasoning until smooth and well combined.

Step 5: Assemble the casserole

Spread cooked sausage evenly across the baking dish. Add the sautéed vegetables on top. Pour the egg white mixture evenly over the sausage and vegetables. Sprinkle shredded cheese on top.

Step 6: Bake casserole

Bake uncovered for 35–40 minutes, or until the eggs are set and the top is lightly golden.

Step 7: Rest and serve

Let the casserole cool for 5–10 minutes before slicing. Serve warm and enjoy your healthy, delicious breakfast.

What Goes Well With Turkey Sausage and Egg White Casserole

• Avocado slices – Add creamy texture and healthy fats.
• Whole-grain toast – Perfect for soaking up the cheesy egg mixture.
• Greek yogurt – Balances the meal with cool creaminess.
• Fresh fruit salad – Adds natural sweetness and freshness.
• Hot coffee or green tea – Complements the light and savory flavors.

Key Tips for Making Turkey Sausage and Egg White Casserole

• Use lean sausage – Keeps the dish light and full of flavor.
• Whisk egg whites well – Ensures a fluffy and uniform bake.
• Drain cooked sausage – Prevents extra grease from pooling.
• Don’t overbake – Remove once the center is just set for a tender texture.
• Cool before slicing – Helps the casserole hold its shape.
• Add herbs for flavor – Parsley, thyme, or basil enhance the aroma.

Creative Variations of Turkey Sausage and Egg White Casserole

• Veggie-loaded version – Add mushrooms, zucchini, or kale.
• Spicy kick – Use hot turkey sausage and sprinkle chili flakes.
• Dairy-free option – Skip cheese and use almond milk.
• Southwest style – Add corn, black beans, and a sprinkle of cumin.
• Mediterranean twist – Include feta cheese and sun-dried tomatoes.

Storage Guidelines for Turkey Sausage and Egg White Casserole

• Refrigerate leftovers – Store in an airtight container for up to 4 days.
• Freeze portions – Wrap individual slices tightly and freeze for up to 2 months.
• Cool before storing – Prevents moisture build-up and sogginess.
• Label and date – Helps track freshness easily.

Reheating Tips for Turkey Sausage and Egg White Casserole

• Oven method – Warm at 325°F (160°C) for 15 minutes.
• Microwave option – Reheat individual slices for 1–2 minutes.
• From frozen – Bake covered at 350°F (175°C) for 40–45 minutes until hot.

Nutritional Value (per serving):

• Calories: ~230
• Protein: 27g
• Carbohydrates: 4g
• Fat: 11g
• Fiber: 1g
• Sodium: 480mg

FAQs

Can I make turkey sausage and egg white casserole the night before?

Yes, you can assemble the casserole the night before. Cover it tightly with plastic wrap and refrigerate overnight. In the morning, bake it as directed, adding 5–10 extra minutes since it starts cold.

How do you keep egg white casseroles from being watery?

Drain the cooked sausage and sautéed vegetables well before adding them to the dish. Also, avoid overmixing the egg whites and let the casserole rest for 10 minutes after baking so it sets properly.

Can I use whole eggs instead of egg whites?

Yes, you can replace the egg whites with whole eggs if preferred. Use about 8–10 large eggs instead of 12 egg whites for a richer, creamier texture.

What vegetables go best in a turkey sausage and egg white casserole?

Spinach, bell peppers, onions, mushrooms, and zucchini work best. They add color, nutrients, and flavor without making the casserole soggy when lightly cooked beforehand.

Final Words

This easy turkey sausage and egg white casserole is a healthy, protein-rich recipe that fits perfectly into a balanced lifestyle. It’s light yet satisfying, easy to prepare, and ideal for weekly meal prep or family brunch. With lean turkey sausage, fluffy egg whites, and fresh vegetables, it’s a delicious way to fuel your day while staying on track with your goals.

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