Description

Start your morning with a protein-packed meal that delivers steady energy without the mid-morning crash. This “lightened-up” adaptation swaps in lean turkey sausage and colorful veggies for a satisfying, fluffy texture that tastes indulgent but fits perfectly into a balanced lifestyle. It’s an ideal make-ahead option for busy families looking for a savory, low-carb start to the day.

Ingredients

Scale

½ lb Lean turkey breakfast sausage (casings removed)
2 cups Fresh broccoli florets (chopped into small, bite-sized pieces)
½ cup Red bell pepper (diced small)
3 cloves Garlic (minced)
6 Large eggs
4 tbsp Half-and-half (or substitute with 2% milk for a lighter option)
½ cup Sharp cheddar cheese (shredded and divided)
1 tsp Dried oregano
½ tsp Onion powder
½ tsp Dry mustard powder (optional, for depth)
½ tsp Red pepper flakes
¼ tsp Black pepper (freshly cracked)
¼ tsp Pink Himalayan salt (or sea salt)

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Instructions

Preheat and Prep: Preheat your oven to 350°F (175°C). Grease an 8×8-inch or 9×9-inch baking dish with non-stick spray or a light brush of oil. (Note: Using a smaller dish than the original 9×13 ensures fluffy, substantial squares rather than a thin layer).
Sauté the Base: Heat a medium skillet over medium-high heat. Add the crumbled turkey sausage and cook until browned, breaking it apart with a spatula.
Soften the Veggies: When the sausage is nearly cooked through, add the chopped broccoli, diced red bell pepper, and minced garlic to the skillet. Sauté for 3–4 minutes until the broccoli is bright green and slightly tender. Remove from heat.
Create the Mixture: While the meat cools slightly, crack the eggs into a large mixing bowl. Whisk in the half-and-half, onion powder, oregano, dry mustard, red pepper flakes, salt, and black pepper until frothy. Stir in half of the shredded cheese (¼ cup).
Assemble: Spread the sausage and vegetable mixture evenly across the bottom of your prepared baking dish. Pour the egg mixture over the top, tilting slightly to ensure it settles around the veggies.
Bake: Sprinkle the remaining ¼ cup of cheddar cheese over the top. Bake for 30–35 minutes, or until the center is set and no longer jiggly.
Serve: Let the casserole rest for 5 minutes before slicing into squares. Serve warm.

Notes

Allergy Alert: This recipe contains Eggs and Milk. Use dairy-free cheese and almond milk to adapt for dairy sensitivity.
Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave to maintain texture.
Vegetable Variations: Feel free to swap broccoli for spinach or asparagus, but ensure excess moisture is squeezed out to keep the eggs fluffy.
Dietary Insight: This breakfast bake is low in carbs and rich in protein, which can support steady energy and blood sugar balance. If you are watching saturated fat or focusing on heart health, simply pair it with lighter, lower fat choices in your other meals throughout the day.

Personal Twist

Mustard Kick: The addition of dry mustard powder highlights the sharpness of the cheddar without adding distinct mustard flavor—a classic chef’s trick for egg dishes.
Meal Prep Friendly: Bake this on Sunday night, let it cool completely, and wrap individual squares in parchment paper for a “grab-and-go” breakfast that supports balanced energy levels all week.
Tex-Mex Spin: Serve with a small side of fresh pico de gallo or a slice of avocado to add healthy fats and brightness without spiking the carb count.

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.