Clean Eating Recipes: Breakfast Casserole

Mario Limaduran
     
Mario Limaduran
Mario Limaduran

Eat A Well Rounded Breakfast!

Casseroles provide an amazing well rounded breakfast in a very compressed way. With protein from eggs, carbs from sweet potatoes, and micronutrients and fiber from the veggies, this breakfast ensures you have a long lasting energy supply throughout your morning.

Cut these with round metal/cookie cutter into different sizes to make a great snack (much like the Starbucks Sous Vide egg bites), or a breakfast on the go! Check out how to dress up your meal prep or how to plan ahead if you're looking at losing, or gaining some weight!

Feel free to add a different starch, like brown rice if desired - or change the veggies to your favorite mix. I personally love broccoli, caramelized onions, and tomatoes in my eggs. Some research suggests eating a well rounded breakfast supports the cognitive function in adults (1) and sets your metabolism up for success for the day, by curving hunger cues at the end of the day, triggered by calorie deficiency (2,3).

Check Out our Trifecta Clean Eating Meal Plan!

If you don't feel like meal prepping, we have your back. Check out our Clean Eating meal plan!  We have breakfast options ready for you as well - check out the weekly menus under "This Week's Menu".

CLEAN MEAL PLAN

 

healthy recipes, breakfast foods, clean, clean recipes
Breakfast
American
DiabeticDiet, GlutenFreeDiet, VegeterianDiet, LowLactoseDiet
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Clean Eating Recipes: Egg Breakfast Casserole

Cook time: 60 min
Prep time: 25 min
Yield: 10 servings - Size Dependent
Print Recipe

Description

Like some of our other clean eating recipes, this recipe is perfect to spice up your meal prep for your week. One recipe can yield a few days worth of breakfast and snacks! If you want more tips and tricks on how to dress up your weekly meal prep, check out this article.

Ingredients

  • 20 oz (600 g) Sweet Potatoes, peeled & cut into ½ inch cubes
  • 1 lb. Lean Italian Turkey Sausage, sliced thinly
  • 1 Onion, Diced
  • 1 cup Red Pepper, Diced
  • 3 Garlic Cloves, Minced
  • 6 Eggs
  • ⅓ cup Coconut Milk (unsweetened plain)
  • ¼ Tsp. Black Pepper
  • 1 Tsp. Kosher Salt
  • 1 teaspoon Chipotle spice and 1 teaspoon chile flakes (if you like spice)

Instructions

  1. Preheat oven to 425 degrees F. In a sheet pan lined with foil, season the potato dices with salt, pepper, and olive oil. Cook the potato dices for 13-15 minutes undisturbed. Use a fork or cake tester to test their doneness. If the fork goes in without any resistance, pull the potatoes and keep them aside. Be careful not to burn yourself or the surface where you hold them (use hot pads if leaving on the counter).
  2. Heat a skillet to medium-high and cook the turkey sausage until browned. Remove from skillet with a slotted spoon. Leave 1 tablespoon of rendered fat. Cool and discard the rest.
  3. Cook the onion and red pepper in the sausage fat until translucent. Add the garlic and cook a few more minutes. Transfer to a large baking dish (9x13 inches), or a cast iron skillet, together with sausage and potato dices. Spread evenly.
  4. In a bowl, whisk together the eggs, coconut milk, salt, black pepper and chipotle if desired, and pour the mix into the baking dish. Stir to combine everything.
  5. Cover with foil and bake for 15 minutes. Uncover and continue baking for 10-15 more minutes.
  6. Let the breakfast casserole rest for a few minutes. Top with sliced green onion and serve hot.

Notes

  • The nutrition for this recipe is not exact. It will vary according to the size of the cut from the casserole. However, 10 servings will yield the displayed nutrition.

Nutrition facts

serves 10 portions
Calories Per Serving: 196
% Daily Value
12% Total Fat 8g
0% Cholesterol 0
45% Sodium 136mg
6% Total Carbohydrate 19g
Sugars 6g
24% Protein 12g
210% Vitamin A 0
74% Vitamin C

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