High Protein Sausage & Egg Casserole (Whole30)
The aroma of sizzling sausage and eggs wafting from the oven on a lazy Sunday morning is my love language.
I still remember the first time I made this casserole, it was a chilly winter morning at my parents’ house, and my mom insisted on adding an extra sprinkle of cheddar on top (which I omitted in my Whole30 version).
It wasn’t until I served this High Protein Sausage & Egg Casserole (Whole30) at a family brunch that I realized its true potential. This High Protein Sausage & Egg Casserole (Whole30) quickly became a cherished family favorite.
Why You’ll Love This High Protein Sausage & Egg Casserole (Whole30)
- The perfect harmony of textures, from the crispy sausage to the creamy eggs.
- A flavor profile that’s both savory and slightly spicy.
- Ready in just 35 minutes, making it an ideal weekend breakfast or meal prep option.
- Foolproof and easy to make, even for a crowd.
- Perfect for a cozy family breakfast or a special occasion.
Ingredients You’ll Need
- 1 lb sweet Italian sausage
- 1 large onion, diced
- 3 cloves garlic, minced
- 2 cups diced bell peppers
- 6 large eggs
- 1 cup shredded cheddar
- 1/2 cup chopped fresh parsley
- 1 tsp dried oregano
- Salt and pepper, to taste
- 1/4 cup coconut oil
The star ingredients, Whole30-compliant sausage and eggs, come together in perfect harmony, providing a boost of protein to start your day. The sausage adds a nice spicy kick, while the eggs provide creaminess.
Expert Tips for the Best High Protein Sausage & Egg Casserole (Whole30)
- Critical technique: cook the sausage until browned to bring out the flavors.
- Common mistake: overmixing the eggs; fix by gently folding the ingredients.
- Pro upgrade: add diced ham or bacon for added smokiness.
- Doneness cue: eggs are set when they’re lightly puffed and firm to the touch.
- Make-ahead tip: prepare the casserole up to a day in advance and refrigerate or freeze for later.
Variations and Substitutions
For a gluten-free swap, use gluten-free sausage. For a protein swap, try using turkey or chicken sausage. Add some diced jalapeños for a bold flavor twist.
How to Store and Reheat
Store leftovers in the fridge for up to 3 days in an airtight container. Reheat in the microwave or oven until warmed through. Freeze for up to 2 months and reheat from frozen.
Frequently Asked Questions
Can I make this casserole ahead of time?
Yes, prepare the casserole up to a day in advance and refrigerate or freeze for later.
What can I use instead of Whole30-compliant sausage?
You can use any sausage that meets your dietary needs, such as turkey or chicken sausage.
How do I know when the casserole is done?
The casserole is done when the eggs are lightly puffed and firm to the touch.
I hope you enjoy this High Protein Sausage & Egg Casserole (Whole30) as much as my family does! Make it and let me know what you think.
Protein Sausage Casserole
🧂 Ingredients
👩🍳 Instructions
-
1Preheat oven to 375°F (190°C).
-
2Cook the Italian sausage in a large skillet over medium-high heat, breaking it up with a spoon as it cooks, until browned, about 5-7 minutes.
-
3Remove the cooked sausage from the skillet with a slotted spoon and set aside.
-
4Add the diced onion to the skillet and cook until translucent, about 3-4 minutes.
-
5Add the minced garlic, diced bell peppers, and cook for an additional 2-3 minutes.
-
6In a large bowl, whisk together the eggs, shredded cheddar, chopped parsley, dried oregano, salt and pepper.
-
7Add the cooked sausage, onion, garlic, and bell pepper mixture to the bowl and stir until well combined.
-
8Pour the egg mixture into a 9×13 inch baking dish and smooth the top.
-
9Drizzle the coconut oil over the top of the egg mixture.
-
10Bake the casserole in the preheated oven for 25-30 minutes, or until the eggs are set and the cheese is melted and golden brown.
-
11Remove the casserole from the oven and let it cool for a few minutes before slicing and serving.
