Healthy Breakfast Casserole

 

This weekend's "Food Prep Sunday" is arriving a day early. Why? Because this recipe requires overnight instruction. BUT, this breakfast casserole will make your mornings significantly easier, especially with school starting up in a few weeks. We found this on one of our favorite clean-eating blogs, "Eat Yourself Skinny." You can make this in one large pan or as individual muffins to freeze, then re-toast daily. 

Ingredients: 

  • 12 oz reduced-fat pork sausage
  • 1 medium onion
  • 2 eggs
  • 4 egg whites
  • 2 C fat-free milk
  • 1 1/2 tsp. stone ground mustard
  • 1 tsp salt
  • 1/4 tsp. pepper
  • 8 slices firm whole wheat bread, cubed
  • 2 C (8 oz.) shredded reduced-fat cheddar cheese

Coach's Tip: Add raw peppers, broccoli, or spinach to the casserole for some added fiber!

1.) The night before, cook sausage and onion over medium-high heat in a nonstick skillet until sausage is no longer pink. Drain and cool. 

2.) In a large bowl, beat the eggs, egg whites, milk, mustard, salt and pepper. Stir in the bread cubes, cheese and sausage mixture. Pour into a 13 x 9 inch baking dish coated with cooking spray. Cover and refrigerate overnight. 

3.) Remove from the refrigerator 30 minutes before baking. Bake, uncovered, at 350 degrees F for about 35-40 minutes or until a knife inserted near the center comes out clean. Let stand for 5 minutes before cutting. Enjoy! 

Nutritional Information

Serving Size: 1 slice

Calories: 211

Fat: 11 g

Carbs: 13 g

Protein: 15 g

Fiber: 1 g

Click here to view the original post with the full recipe and images can be seen here.