Low-Fat Breakfast Casserole Recipe

This low-fat breakfast casserole is the kind of hearty, savory dish that starts your day right—without weighing you down. Each slice is packed with lean turkey sausage, fluffy egg whites, crisp vegetables, and melty cheese, all with under 5 grams of fat per serving. It’s a high-protein, low-calorie breakfast that feels indulgent but fits beautifully into a healthy lifestyle, whether you’re following a low-fat, heart-smart, or low-carb eating plan.

About This Recipe

Imagine cutting into a golden, puffy casserole with pockets of sautéed veggies, savory sausage, and just enough cheese to make it feel special. It’s light, fluffy, and full of flavor thanks to garlic, peppers, and onions. The texture is soft but satisfying—like a frittata with more structure.

This recipe is ideal for meal prep. You bake it once, then refrigerate and reheat slices throughout the week for a quick, nutritious breakfast. It’s also great for feeding a crowd at brunch without the stress.

Why This Recipe Belongs in Your Diet

Using egg whites instead of whole eggs drastically cuts saturated fat while keeping the protein high. The turkey sausage adds flavor and fullness without the grease, and the veggies bring fiber and nutrients to keep you energized and satisfied.

What You’ll Need (Ingredients)

We’re combining high-protein staples with colorful veggies to make a filling, low-fat breakfast you’ll actually look forward to.

• 2 cups egg whites (or 10 large egg whites): Keeps the casserole light and low in fat while still packed with protein.
• 1/2 cup low-fat shredded cheddar cheese: Adds flavor and creaminess with less fat.
• 1/2 pound lean turkey sausage (93/7 or lower): Cooked and crumbled—look for low-sodium versions if possible.
• 1 red bell pepper, diced: Adds sweetness and color.
• 1/2 yellow onion, finely chopped: Builds savory flavor into every bite.
• 1 cup baby spinach, chopped: Wilts down beautifully and adds nutrients.
• 1/2 teaspoon garlic powder: Enhances the overall flavor.
• 1/4 teaspoon black pepper: Adds a subtle kick.
• Pinch of salt: Optional, depending on your sausage and cheese.

How to Make Low Fat Breakfast Casserole

1. Preheat oven to 375°F (190°C). Lightly coat a 9×9-inch baking dish with cooking spray.
2. Sauté the vegetables: In a skillet over medium heat, cook the onion and bell pepper for 4–5 minutes until softened. Add spinach and cook until wilted. Set aside.
3. Cook the turkey sausage: In the same skillet, brown and crumble the turkey sausage until fully cooked.
4. Mix the egg base: In a large bowl, whisk together the egg whites, garlic powder, pepper, and salt if using.
5. Combine and assemble: Add the cooked veggies and sausage to the egg whites. Stir in the shredded cheese.
6. Pour into baking dish and smooth the top.
7. Bake for 30–35 minutes, or until the center is set and the top is lightly golden.
8. Let cool for 5–10 minutes before slicing and serving.

Recipe Tips and Variations

• Add chopped mushrooms or zucchini for even more veggies.
• Use fat-free feta instead of cheddar for a different flavor twist.
• For extra spice, mix in chopped jalapeño or a dash of hot sauce.
• Make it dairy-free by skipping cheese or using a plant-based version.

How to Store Leftovers

Let the casserole cool completely, then store slices in an airtight container in the refrigerator for up to 5 days. Reheat in the microwave or toaster oven. You can also freeze individual portions and thaw overnight in the fridge.

Nutrition Facts

• Serving Size: 1 slice (1/6 of casserole)
• Calories: 160 kcal
• Fat: 4.5 g
• Carbohydrates: 3 g
• Protein: 20 g
• Sodium: 310 mg

Try More Recipes:

• Low-Fat Tuna Noodle Casserole Recipe
• Low-Fat Chicken Broccoli Casserole Recipe
• Low-Fat Potato Waffles Recipe