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This easy recipe for low calorie breakfast casserole is healthy and delicious! At only 131 calories per serving you can even have seconds! Plus you can make this as part of your weekly meal prep.
One tray can serve a family of 2 for four mornings, and with the handy recipe card, it’s easy to double or triple this recipe for easy breakfast casseroles.
I make the servings for this breakfast casserole recipe large! You get a large square for only 131 calories, and can have seconds guilt free!
This breakfast sausage casserole with potatoes is only 131 calories, can be made vegetarian, and is gluten-free!
Low Calorie Breakfast Casserole
What You’ll Find in this Article:
- Ingredients for Low Calorie Breakfast Casseroles (shopping list!)
- How to Make Healthy Breakfast Casseroles
- Low Calorie Breakfast Casserole Recipe (recipe card!)
- Nutrition and Calories in Breakfast Casserole
Ingredients for Low Calorie Breakfast Casseroles
This recipe breakfast casserole with sausage egg bake is a great way to start your weekend. Try making it this weekend and enjoy the leftovers all weekend!
You can make these breakfast casseroles vegetarian by removing the sausage. You can replace the sausage with vegetarian sausage or just skip it all together.
Shopping List for Skinny Breakfast Casserole:
- Olive oil spray
- Potato
- Turkey breakfast sausage (or vegetarian sausage)
- Bell pepperdiced
- Tomato
- Eggs
- Unsweetened almond milk
- Salt
- Pepper
- Sharp cheddar cheese
These breakfast casseroles with sausage are very versatile. You can add in mushrooms and take out the meat. You can swap out the cheddar for jack cheese or mozzarella.
How to Make Healthy Breakfast Casseroles
I make this potato breakfast casserole easy by cooking the sausage and potatoes together. If you are making this a vegetarian casserole for breakfast, wait to add the sausage when you add in the tomatoes, as it will already be cooked enough for the dish.
I like to cook the veggies and add them to the casserole dish. I cover it and place it in the fridge and in the morning all I have to do is add the eggs and cheese and bake.
Leftovers can be stored in the fridge for 4-5 days, just reheat in the microwave for 1 minute.
Special Tip: You can make this recipe for egg casserole sausage easier by prepping the ingredients the night before.
How to Make Healthy Breakfast Casseroles:
- Preheat the oven to 375 degrees. Spray a 9 x 13 baking dish with oil.
- Spray a large nonstick skillet with oil and heat over medium heat. Cover and cook the potatoes and sausage for 10 minutes.
- Add the red pepper and sauté until vegetables are tender, about 5 to 6 minutes. Add the tomatoes and cook 2 – 3 minutes.
- Move the vegetables and sausage to the prepaired baking dish.
- In a large bowl combine the eggs, milk, salt and pepper and whisk well. Slowly pour over the vegetables into the baking dish and top with cheese.
- Bake until a knife inserted near the center comes out clean, 32 to 35 minutes. Let stand 8 to 10 minutes before cutting into 8 pieces.
Low Calorie Breakfast Casserole Recipe
To make this low calorie breakfast casserole vegetarian, simply swap out the sausage for vegetarian breakfast sausage. Simply swap it out cup for cup, and add the vegetarian sausage in when you add in the tomatoes.
More Low Calorie Breakfast Recipes:
- Low Calorie Protein Pancakes {35 Calories}
- Low Calorie Biscuits and Gravy {278 Calories}
- Low Calorie High Protein Blueberry Muffins {115 Calories}
- Low Calorie Bagel Breakfast Sandwich {315 Calories}
- Low Calorie Protein French Toast {207 Calories}
Low Calorie Breakfast Casserole
Lose Weight By Eating
This easy recipe for breakfast casserole can be made with or without meat!
If you want to make this breakfast casserole recipe vegetarian, just omit the sausage, or replace it with vegan sausage. Either way this egg sausage casserole is sure to become your new favorite breakfast!
5 from 37 votes
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Prep Time 10 minutes mins
Cook Time 45 minutes mins
Resting time 10 minutes mins
Total Time 1 hour hr 5 minutes mins
Course Breakfast
Cuisine American
Servings 8 servings
Calories 131 kcal
Equipment
9 x 13 baking dish
Ingredients
- Olive oil spray
- 1 russet potato sliced
- ⅓ cup turkey breakfast sausage
- 1 bell pepper diced
- 1 tomato seeded and diced
- 8 large whole eggs
- ¼ cup unsweetened almond milk
- ½ tsp salt
- ¼ tsp ground black pepper
- ½ cup shredded sharp cheddar cheese
Instructions
Preheat the oven to 375 degrees. Spray a 9 x 13 baking dish with oil.
Spray a large nonstick skillet with oil and heat over medium heat. Add in the potatoes and sausage, cover and cook for 10 minutes.
Add the red pepper and sauté until vegetables are tender, about 5 to 6 minutes. Add the tomatoes and cook 2 – 3 minutes.
Add the vegetables and sausage to the prepaired baking dish.
In a large bowl combine the eggs, milk, salt and pepper and whisk well. Slowly pour over the vegetables into the baking dish and top with cheese.
Bake until a knife inserted near the center comes out clean, 32 to 35 minutes. Let stand 8 to 10 minutes before cutting into 8 pieces.
Nutrition
Serving: 1sliceCalories: 131kcalCarbohydrates: 6.7gProtein: 9.1gFat: 7.7gSaturated Fat: 3.1gCholesterol: 194mgSodium: 277mgPotassium: 294mgFiber: 0.8gSugar: 1.6gCalcium: 93mgIron: 1mg
Keyword Healthy Breakfast Casserole, Low Calorie Breakfast Casserole
Tried this recipe?Let us know how it was!
Nutrition and Calories in Breakfast Casserole
Low Sodium Tips: Swap out the salt for garlic powder. And make your own breakfast sausage (recipe included above) and omit the salt from that recipe as well. 
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Article History:
- Originally written and published November 26, 2020 by Audrey Johns
- Updated on September 19, 2023 by Audrey Johns
