Healthy Egg White Breakfast Casserole {without Bread}
Servings 8 servings
Set your day up for success with this simple and delicious egg white breakfast casserole recipe! It's loaded with protein and colourful vegetables to keep you full until lunchtime! {Gluten-free & Low Carb}
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 9x13 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.
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- 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.
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- 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.
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- 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.
Nutrition
Calories: 128kcalCarbohydrates: 9gProtein: 18gFat: 2gSaturated Fat: 1gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 1gCholesterol: 8mgSodium: 557mgPotassium: 353mgFiber: 2gSugar: 3gVitamin A: 585IUVitamin C: 31mgCalcium: 113mgIron: 1mg
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