Hearty Low-Carb Turkey Breakfast Bake
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Yield: 6 servings (1 hearty square per serving) 1x
- Category: Breakfast
- Method: Baking
- Cuisine: American
Description
This is my family’s favorite way to start a busy week—a lighter, protein-packed take on the classic diner casserole. By swapping heavy pork for lean turkey and lightening up the dairy, this version keeps all the fluffy, savory satisfaction you crave but offers a more balanced nutritional profile to support steady energy levels throughout your morning.
Ingredients
- 1/2 cup Onion (yellow or white), finely diced
- 1/2 cup Bell peppers (any color), diced
- 1 cup Fresh spinach, roughly chopped
- 1 lb Lean ground turkey (93% lean)
- 1 tsp Dried sage (or poultry seasoning)
- 1/2 tsp Salt
- 1/4 tsp Black pepper
- 1/2 cup Plain Greek yogurt (non-fat or 2%)
- 1/4 cup Unsweetened almond milk (or 1% dairy milk)
- 3 Large eggs
- 1/2 cup Liquid egg whites
- 3/4 cup Sharp cheddar cheese, shredded (reduced-fat preferred)
Instructions
- Preheat your oven to 350°F (175°C) and lightly coat an 8×8-inch baking dish with non-stick cooking spray.
- Place a large skillet over medium-high heat. Add the ground turkey, breaking it apart with a spatula. Sprinkle with the dried sage, salt, and pepper. Cook until the meat is fully browned and no longer pink.
- Toss the diced onion, bell peppers, and chopped spinach into the skillet with the turkey. Sauté for about 4-5 minutes until the vegetables soften and the spinach wilts. Remove from heat and drain any excess liquid if necessary.
- While the meat cools slightly, grab a large mixing bowl. Whisk together the whole eggs, liquid egg whites, Greek yogurt, and almond milk until you have a smooth, pale yellow mixture.
- Stir the turkey and vegetable mixture into the bowl with the eggs. Fold in half of the shredded cheddar cheese.
- Pour the combined batter into your prepared baking dish, smoothing the top with a spoon. Sprinkle the remaining cheddar cheese evenly over the surface.
- Bake for 45-50 minutes. You are looking for a golden-brown top and a center that is set, not runny. Test by inserting a toothpick in the center; if it comes out clean or with just a few moist crumbs, it is ready.
- Let the casserole rest for 5-10 minutes before slicing into 6 equal squares.
Notes
- Allergy Alert: This recipe contains eggs and dairy. For a dairy-free version, use a plant-based cheese alternative and ensure your almond milk is dairy-free.
- Storage: Slices can be wrapped individually and refrigerated for up to 3 days. Reheat gently in the microwave to maintain texture.
- Diabetes Note: This recipe is a very good option for blood sugar stability thanks to its very low net carbohydrate count and high protein. Because the cheese and eggs contribute some saturated fat and the fiber content is modest, it is a good idea to enjoy this bake as part of a day that also includes higher fiber foods like vegetables, fruit, or whole grains and to choose leaner fats in your other meals for overall heart health.
Personal Twist
- Spice it Up: If you enjoy a little heat without extra sodium, whisk a dash of cayenne pepper or red pepper flakes into the egg mixture.
- Fresh Finish: Top each warm square with a spoonful of fresh salsa or diced avocado for extra healthy fats and flavor contrast.
- Muffin Tin Hack: For grab-and-go convenience, divide the mixture into a greased 12-cup muffin tin and reduce baking time to 20-25 minutes.
Nutritional info (per 1 square serving): Calories: 226 | Total Fat: 10.5g (Saturated: 4.2g) | Cholesterol: 145mg | Sodium: 345mg | Total Carbs: 4g (Fiber: <1g, Sugars: 2g) | Net Carbs: 3g | Protein: 26g
These are approximate estimates based on standard nutritional data. Values may vary based on brands, exact measurements, and specific ingredients. For precise calculations, use a nutrition tracking app like MyFitnessPal or consult a reliable database.
Kristina Hanson is an independent wellness researcher and the founder of DailyZests. After a PCOS diagnosis, she focused her research on managing insulin resistance through evidence-based nutrition. Her work translates the science of DASH, Mediterranean, and Low-Carb eating into easy, family-tested recipes.
