Description
This wholesome, American-style breakfast casserole offers a lighter take on the classic strata, combining savory turkey sausage with whole grains for a satisfying start to the day. It is designed to provide a source of protein and flavor without the heaviness of traditional brunch dishes.
Ingredients
- 4 slices whole wheat bread (cut into 1/2-inch cubes)
- 4 precooked turkey breakfast sausage patties (diced)
- 1/2 cup reduced-fat sharp cheddar cheese (shredded)
- 16 oz liquid egg substitute (approx. 2 cups)
- 2 cups nonfat milk
- 1/2 cup green onions (chopped)
- 1/2 tsp dry mustard powder
- 1/4 tsp garlic powder
- 1/4 tsp black pepper
- 1/8 tsp salt (optional)
- Nonstick cooking spray
Instructions
- Preheat oven to 350°F (175°C). Generously coat a 9×13-inch baking dish with nonstick cooking spray.
- Arrange the whole wheat bread cubes and diced turkey sausage evenly across the bottom of the prepared baking dish.
- In a large mixing bowl, whisk together the liquid egg substitute, nonfat milk, chopped green onions, dry mustard powder, garlic powder, black pepper, and optional salt until well blended.
- Slowly pour the egg mixture over the bread and sausage, ensuring the liquid is distributed evenly to soak the bread. Top evenly with the shredded cheddar cheese.
- Cover the dish tightly with aluminum foil and bake for 20 minutes.
- Remove the foil and bake for an additional 35-40 minutes, or until the center is set and the top is lightly golden.
- Remove from the oven and allow the casserole to rest for 15-20 minutes on a wire rack before slicing.
Notes
- Doneness Tip: To ensure the eggs are fully cooked without becoming rubbery, insert a knife near the center; it should come out clean when the dish is done.
- Allergy Alert: This recipe contains Wheat (Gluten), Eggs, and Milk (Dairy). Use gluten-free bread or dairy-free cheese/milk alternatives if necessary.
- Diabetes Wellness Tip: This recipe is low in calories and net carbs per serving, offering high protein which promotes satiety and may help moderate post-meal blood sugar levels. While the saturated fat is slightly elevated relative to the low calorie count, and fiber is modest with medium sodium, it remains a solid protein-forward breakfast choice. Consider pairing it with a side of high-fiber vegetables or berries to further balance the meal.
Nutritional Information (per 1-slice serving): Calories: 140 | Total Fat: 4.5g (Saturated: 1.5g) | Cholesterol: 15mg | Sodium: 420mg | Total Carbs: 10g (Fiber: 1g, Sugars: 4g) | Net Carbs: 9g | Protein: 14g | Vitamin A: 10% DV
Disclaimer: 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.