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Recipe from Simpler Savory

The recipe

Diabetic Friendly Breakfast Casserole

Prep
20 min
Cook
35 min
Total
55 min
Servings
8 servings

Nutrition Facts

Serving multiplier

Nutrition values scale; ingredient amounts stay as written.

Original author values. Recipe yield: 8 servings.

calories
240

2× the original author values. Recipe yield: 8 servings.

calories
480

3× the original author values. Recipe yield: 8 servings.

calories
720
Values are reproduced from the source recipe; this site only applies the selected linear multiplier and does not estimate nutrients.

Ingredients

  • 10 large eggs
  • 1 cup low-fat milk or unsweetened almond milk
  • 12 ounces breakfast sausage — chicken or turkey preferred; no added sugar; browned and crumbled
  • 1 medium yellow onion — diced
  • 1 medium red bell pepper — diced
  • 8 ounces mushrooms — sliced
  • 4 cups baby spinach — roughly chopped
  • 1 cup shredded sharp cheddar — or part-skim mozzarella, divided
  • 1 tablespoon olive oil — or avocado oil, for sautéing
  • 2 cloves garlic — minced
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon black pepper — freshly ground
  • 1/2 teaspoon kosher salt — plus more to taste
  • 1/4 teaspoon red pepper flakes — optional, for heat
  • 1/2 cup plain Greek yogurt or cottage cheese — optional, whisked into eggs for extra creaminess
  • 2 tablespoons fresh chives or parsley — chopped, for garnish
  • cooking spray or butter — to grease a 9x13-inch baking dish

Instructions

  1. Preheat the oven to 350°F. Lightly grease a 9x13-inch baking dish with cooking spray or butter.
  2. Set a large skillet over medium heat. Add the sausage and cook, breaking it up, until browned and no pink remains, then drain excess fat.
  3. In the same skillet, heat olive oil. Add onion, bell pepper, and mushrooms with a pinch of salt; cook until softened and most moisture evaporates, 6 to 8 minutes.
  4. Stir in garlic and cook 30 seconds until fragrant, then add spinach and cook until wilted and the pan looks glossy, not wet.
  5. In a large bowl, whisk eggs with milk until smooth and lightly frothy. If using Greek yogurt or cottage cheese, whisk it in until no lumps remain.
  6. Whisk in smoked paprika, black pepper, and 1/2 teaspoon kosher salt (adjust to taste). Add red pepper flakes if using. Stir in half of the chopped herbs if desired.
  7. Spread the cooked sausage and sautéed vegetables evenly in the prepared baking dish.
  8. Sprinkle half of the shredded cheese over the sausage and veg. Pour the egg mixture evenly over the top, then finish with the remaining cheese.
  9. Bake at 350°F until the center is set and edges are puffed, 30 to 35 minutes. The middle should jiggle slightly but not slosh.
  10. Let the casserole rest 10 minutes before slicing. Top with remaining fresh herbs and serve.
  11. To make ahead, assemble the casserole, cover, and refrigerate overnight. Bake cold, adding 5 to 10 minutes to the bake time.
  12. For extra color, broil 1 to 2 minutes at the end, watching closely until the cheese is golden-brown.

Notes

Storage: Cool to room temperature, cover, and refrigerate up to 4 days. For longer storage, freeze individual squares tightly wrapped for up to 2 months. Reheat: From fridge, warm at 325°F for 10–15 minutes or microwave on medium in 30-second bursts. From frozen, thaw overnight or reheat covered in the oven; add a splash of water under the cover to keep it tender.

Source: https://simplersavory.com/diabetic-friendly-breakfast-casserole/