Set your day up for success with this delicious and simple egg white breakfast casserole recipe! It’s loaded with protein and colourful vegetables to keep you full until lunchtime! {Gluten-free & Low Carb}
Table of Contents
Egg White Sausage Breakfast Casserole
When you’re looking for a satisfying make-ahead breakfast, it’s tough to go wrong with this fluffy egg white casserole recipe. It’s loaded with protein and veggies, which can keep you feeling satisfied for hours!
Made with egg whites, cottage cheese, and sausage, it has 18 grams of protein in each serving. Plus, since this healthy egg bake doesn’t have any bread, it’s naturally lower in carbs, with 7 grams of net carbs per serving.
Such a light, tasty and satisfying way to start the day!
For more protein-packed breakfasts, check out this Egg White Bites Recipe, High Protein Breakfast Casserole and High Protein Breakfast Burrito!
Why We Love This Egg White Casserole Recipe
- Quick: Although this recipe takes about an hour from start to finish, most of that is passive time in the oven so you can focus on the other tasks on your to-do list!
- Perfect for meal prep: Make one batch of this sausage and egg casserole without bread, and you’ll have more than enough for a week’s worth of breakfast in one pan!
- Versatile: Feel free to treat this as a basic recipe. Add or swap the vegetables with your favourite seasonal options to make it according to your taste preferences.
- Delicious & colourful: Although egg whites aren’t known for being super tasty and delicious, we’re adding layers of flavour and cottage cheese for a creamy, filling texture. Plus, the green and red pepper make this the perfect breakfast for Christmas morning!
Ingredient Notes
- Sausages: Choose Italian pork or turkey sausage for this breakfast bake. Be sure to remove the casing before cooking.
- Vegetables: I use diced green bell pepper, red bell pepper, fresh mushrooms, and red onion for a colorful casserole.
- Egg whites: For the egg mixture, we’re using plain egg whites. Use liquid egg whites for less prep.
- Cottage cheese: The cottage cheese will cook down to add a nice, creamy texture. It’s a great way to make a rich and high protein breakfast egg casserole without milk.
- Flour: Adding a little bit of flour to the batter will keep it from becoming too watery and will also add some shape to each slice, but it’s totally optional.
- Seasonings: Don’t forget to add your favorite seasonings like garlic powder, salt, and black pepper for flavor.
- Shredded cheese: Everything is better with shredded cheese. It adds extra flavour and texture to this healthy breakfast casserole! Use sharp cheddar cheese, pepper jack, or mozzarella cheese for easy melting.
How to Make Egg White Casserole without Bread – Step-by-Step
- Preheat oven to 350 degrees F. Spray a 9×13 inch baking dish with cooking spray.
- In a skillet over medium heat, cook sausage until browned, about 6-7 minutes, breaking it up with a spoon so that it forms crumbles. Drain fat. Evenly distribute the sausage in the prepared baking dish.
- Next, cook the bell peppers, mushrooms, and red onion until softened, about 5-6 minutes. Add vegetables into the prepared baking dish, spreading evenly.
- Add the egg whites to a blender. Then add cottage cheese, flour, garlic powder, salt, and pepper. Blend until smooth.
- Pour egg white mixture over veggies and sausage. Sprinkle the shredded cheese evenly over top.
- Bake for 40 minutes. Remove from the oven, and allow to cool for at least 10 minutes. Cut into eight slices and enjoy warm.
Keep scrolling to the recipe card below for the full printable recipe!
Recipe Tips:
- I used brown rice flour for this casserole, but whole wheat or regular flour would work too. You can leave the flour out if desired, but the casserole may be a bit more watery since the flour helps absorb some of the extra liquid, making it more fluffy and giving the casserole shape.
- Cottage cheese may seem like a strange addition, but it helps add more richness and creaminess to the egg whites since they can sometimes be rubbery on their own. Not to mention, it incorporates more protein for added fullness too.
- If preferred, you can also whisk together the egg whites, cottage cheese, flour and seasonings, but the mixture will not be as smooth and you may have some lumps of cottage cheese throughout the casserole.
- Since this casserole uses quite a few egg whites, I like to purchase a carton of egg whites rather than use the whites from whole eggs to avoid wasting too many yolks.
Recipe FAQs
There are a few secrets to getting a perfectly fluffy, delicious breakfast casserole every time. It’s best to add some sort of high-fat dairy to help soften the structure of the eggs. In this recipe, I add cottage cheese for that extra creaminess.
You also need to whisk the eggs really well. Try making your egg mixture in a blender to work the eggs properly. At the same time, you don’t want to over blend the eggs, which can become tough. Aim for a pale yellow colour, and you should see some foam forming on the top of the bowl.
Egg casserole recipes are typically rubbery when there is too much moisture. Try precooking the meats and vegetables, like the red bell pepper and mushrooms, before adding them to the casserole dish. You can also add a small amount of flour to the batter to improve the texture, which is especially important if you’re baking egg whites.
It’s best to leave your egg white vegetable breakfast casserole uncovered when baking. This allows the extra moisture to bake off. Plus, your cheese topping will be able to melt and develop a nice golden crust when you leave the casserole dish uncovered.
Yes! You can freeze any type of scrambled egg dish to enjoy later. Freeze either the whole tray or portion out this easy breakfast casserole into separate servings. To prevent freezer burn, wrap them in plastic wrap, then either a layer of aluminum foil or a freezer-safe bag. Allow the casserole to thaw in the fridge overnight before reheating.
Storage & Reheating Guidelines
How to store: Allow the egg bake to cool to room temperature. Store leftover egg white breakfast casserole in an airtight container in the fridge. For easy meal prep, portion it out into your containers. If storing in the full pan, cover it with plastic wrap.
How to reheat: This simple recipe reheats very easily. Microwave on a plate for 2-3 minutes and enjoy.
Serving Suggestions
This egg white breakfast casserole recipe is truly a meal in itself. It has all the protein, fibre, fat, and complex carbs to start your day.
It tastes delicious with a side of fresh fruit. If you’re enjoying it for a special occasion, feel free to break out the hash browns or roasted sweet potatoes to make it extra filling.
You can also try it along with any of the following:
- Healthy Roasted Potatoes
- Baked Sweet Potato Fritters
- 5 ingredient Bagel Recipe
- Honey Bran Muffins
- Blueberry Banana Oatmeal Muffins
Recipe Variations
- Play with the veggies: Add your favourite vegetables like green onions, shaved brussels sprouts, fresh spinach, or canned green chiles to make this recipe your own.
- Change the cheese: Feta cheese or goat cheese add a nice saltiness that tastes amazing with baked eggs.
- Ditch the sausage: For a vegetarian recipe, skip the sausage crumbles and add more vegetables.
- Egg white breakfast cups: Pre-portion your simple egg casserole into individual servings by baking the egg mixture in greased muffin cups or ramekins. You’ll need to adapt the baking time significantly if you use a smaller container.
More Delicious Egg Recipes
- Scrambled Eggs Without Milk
- How to Bake Eggs in a Muffin Tin
- Mini Egg Cups
- Egg White Wraps
- Turkey Sausage Egg Muffins
Did you make this recipe? Scroll down to leave a star rating and review!
Healthy Egg White Breakfast Casserole {without Bread}
Ingredients
- 3 Italian pork or turkey sausages casing removed
- 1 red bell pepper diced
- 1 green bell pepper diced
- 1 cup chopped mushrooms
- 1/4 cup diced red onion
- 3 cups egg whites
- 1 cup cottage cheese
- 1/4 cup flour*
- 1 teaspoon garlic powder
- 3/4 teaspoon salt
- 1/2 teaspoon ground black pepper
- 3/4 cup any shredded cheese
- Sliced green onion for garnish
Instructions
- Preheat oven to 350 degrees F. Spray a 9×13 inch baking dish with cooking spray.
- In a skillet over medium heat, cook sausage until browned, about 6-7 minutes, breaking it up with a spoon so that it forms crumbles. Drain fat. Evenly distribute the sausage in the prepared baking dish.
- Next, cook the peppers, mushrooms, and red onion until softened, about 5-6 minutes. Add vegetables into the prepared baking dish, spreading evenly.
- Add the egg whites to a blender. Then add cottage cheese, flour, garlic powder, salt, and pepper. Blend until smooth.
- Pour egg white mixture over veggies and sausage. Sprinkle the shredded cheese evenly over top. Bake for 40 minutes.
- Remove from the oven, and allow to cool for at least 10 minutes. Sprinkle with some sliced green onion. Cut into 8 slices and enjoy warm.
Notes
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- *I used brown rice flour for this casserole, but whole wheat or regular flour would work too. You can leave the flour out if desired, but the casserole may be a bit more watery since the flour helps absorb some of the extra liquid, making it more fluffy and giving the casserole shape.
-
- Cottage cheese may seem like a strange addition, but it helps add more richness and creaminess to the egg whites since they can sometimes be rubbery on their own. Not to mention, it incorporates more protein for added fullness too.
-
- If preferred, you can also whisk together the egg whites, cottage cheese, flour and seasonings, but the mixture will not be as smooth and you may have some lumps of cottage cheese throughout the casserole.
-
- Since this casserole uses quite a few egg whites, I like to purchase a carton of egg whites rather than use the whites from whole eggs to avoid wasting too many yolks.
Thanks for the flour add recommendation. I use it now for all of my egg casseroles that tend to be vegetarian. It really absorbs the liquids that the vegetables make. I use a lot! Leeks, peppers, onions, mushrooms and sun dried tomatoes. Also, cottage cheese is a game changer!
Right?! The flour and cottage cheese make such a difference in the consistency of egg casseroles. Glad you found the recommendation to be helpful and good for you for packing in all of those veggies! Thanks so much for taking the time to leave a rating and review :)
I tried this with 2% cottage cheese, used turkey sausage and omitted the mushrooms. I used the flour that was recommended and I cooked the vegetables before baking. I was really worried about how it would set but at 45 minutes it was fine! I am going to make it for a staff breakfast and going to put alll the ingredients together for east assembly on the morning. I’ll just blend and pour!
Love that you’re going to make this for a staff breakfast – great idea! So happy it turned out well for you :) Hope everyone at the breakfast enjoys it too!
I followed the recipe and used 2% cottage cheese and also included the flour, substituted sausage for turkey bacon and after 40 minutes at 350 there was a pocket of liquid in the middle of the casserole. I baked for another 10 mins but didn’t want to burn it. It was a lot of work and clean up but seems worth it if it turns out. A tooth pick near the liquidy area comes out dry. I’m wondering if this has happened to anyone else.
Sometimes with egg casseroles, it can be normal to get some liquid accumulation since the vegetables let off a bit of water. That’s why it’s important to cook the vegetables before adding them to the casserole to allow some of the liquid to evaporate. If some liquid accumulation still occurs, I’ll typically just dab the surface of the casserole lightly with some paper towel, or drain the liquid into the sink. The rest usually just absorbs into the casserole after sitting for a few hours. Hope you enjoy still enjoy the casserole!
That makes me think. I wonder if it would be a good idea to put all the veggies and meat on some paper towels before you add them to the baking dish. I’m thinking that may help out some of the leftover moisture.
That’s a great tip – I’ll have to try that next time!