Egg casseroles and egg muffins are classic because they are filling, protein rich and can be made ahead. This healthy sausage egg casserole has special ingredients to lighten it up and add some nutrition. Mini egg muffins make a low calorie on the go breakfast that you can literally pop in your mouth. Mini egg muffins are also great for brunch or as an elegant appetizer.
We give you instructions for bite size egg muffins, full size egg muffins or cooking a casserole for a crowd.
Spinach, tomatoes and yogurt are the main ingredients that make this a healthy sausage egg casserole. And using milk instead of cream helps lighten it. I adapted the Cowboy Breakfast Casserole from epicurious, cutting out some steps and adding some fresh ingredients.
Bite size sausage and egg mini muffins are a great low calorie breakfast or snack. They make elegant appetizers or brunch items.
How To Make Healthy Sausage Egg Casserole Ahead Of Time
You can make the egg casserole the night before and then just pop it in the oven in the morning.
I needed an easy Easter breakfast this year. My college age son needed to head back to school for work Easter morning and that only left one hour between the end of the church service and him leaving. I tried to make a reservation for brunch, but it was too late, no one had any availability. OK, so now what do I do?
I ended up making this egg casserole the night before and then cooking it before church. When we got home I rewarmed it, added some sliced fruit and orange juice and we were ready to go. That’s what makes this healthy sausage egg casserole the perfect make ahead breakfast.
The egg casserole takes 40 minutes to cook. If you don’t have time to wait for your oven to preheat, then pop it in the oven as it preheats and add 10 minutes to the cook time.
Can I Make This Healthy Sausage Egg Casserole Gluten Free or Low Carb?
Yep, skip the bread all together. Then replace the Dijon mustard with a teaspoon of dry mustard powder. Or substitute gluten free bread.
How To Make A Healthy Sausage Egg Casserole
When slicing the green onions make sure to reserve some of the dark green slices for a garnish. Saute the remaining white and green parts and add to the breakfast casserole
You’ll need to brown the sausage, saute the green onions and wilt the spinach. Butter the baking dish. Layer the ingredients and mix the eggs with milk and spices, then pour over the layered ingredients. Done!
Keep pans to a minimum. Use a large skillet to brown the sausage. Remove the sausage, lightly wipe out the pan leaving a little of the grease in the pan. Add the scallions and cook for 5 minutes. Remove scallions from the pan and now add the spinach. No need to add any oil to the pan, the water left over from washing the spinach will help wilt the greens.
Butter the baking dish by folding a paper towel, placing a thin slice of butter on the paper towel and wipe away. Butter the sides as well as the bottom of the baking dish
This is the process for the casserole version. For the muffins you’ll chop the ingredients and add to the cups individually.
How To Make Portable Healthy Sausage Egg Muffins For On The Go Breakfast
If using the bread, cut into small cubes or just leave the bread out of the recipe. Add a teapoon of dry mustard powder to the egg mixture and skip the Dijon mustard. Drop a couple of bread cubes into each well of a buttered muffin pan. Add a teaspoon of cooked sausage, spinach, cheese and then pour egg mixture three quarters of the muffin tin. Top with a bit more shredded cheese and a half a grape tomato.
These are Hashbrown Egg Muffins, delicious!
Faster Way To Cook Healthy Sausage Egg Casserole
If you have a cast iron pan you can speed things up a bit. Brown the sausage and saute the vegetables as stated before. If using the bread, spread with the mustard. Remove the vegetables from the pan, lay down the mustard covered bread. Layer the cooked vegetables and sausage and then pour the eggs into the cast iron pan, continue to cook over medium heat until the egg starts to set, about 10-15 minutes. Then pop in the oven for about 10 more minutes or until the egg is set. Test with a knife or toothpick until it comes out clean.
Substitutions For Healthy Sausage Egg Casserole
Chicken Sausage – feel free to use pork sausage, my family certainly prefers that. Or spice it up with hot sausage, chorizo or andouille sausage. Buy chicken sausage or make your own homemade chicken sausage or pork sausage
Cheddar cheese – Use your favorite cheese. If you want it really ooey and gooey use mozzarella. Swiss and gruyere are great alternatives too. You can use low fat, but remember, low fat will taste a little different from the full fat cheeses.
Fresh spinach – I typically buy a large bunch of fresh spinach at the farmers market. You can buy two of the typical 10 ounce bagged fresh spinach. Or use frozen spinach, you’ll need to thaw it and squeeze dry.
Coconut Yogurt – You can substitute plain Greek yogurt or sour cream. I’m just in a coconut yogurt fad right now. It’s especially a great alternative for people who are not eating dairy.
Healthy Sausage Egg Casserole To Make Ahead
Make ahead breakfasts are great. We've added spinach and yogurt to give this breakfast egg casserole a healthy punch and added taste.
Ingredients
- 6 slices sandwich bread or sliced baguette
- 1 pound Italian chicken sausage bulk or casings removed
- 4 whole green onions sliced, reserve some green slices for garnish
- 1 big bunch fresh spinach or 20 ounce bag or 20 ounces frozen chopped spinach
- 8 ounces cheddar cheese shredded
- 1/2 pint cherry tomatoes halved
Egg Mixture
- 10 large eggs
- 1 1/2 cups milk
- 1/2 cup Greek yogurt or coconut yogurt
- 2 Tablespoons Dijon mustard
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
Instructions
For Casserole
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Preheat oven to 375 degrees.
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Brown sausage in large skillet over medium high heat, about 5-10 minutes. Add the sliced green onions for the last few minutes, reserve some green for garnish. Remove sausage and onion, gently wipe out pan with a paper towel.
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Wash fresh spinach leaves and drop in same skillet. The little bit of water left on the leaves will help steam the spinach. Cook for about 5 minutes until the spinach is wilted.
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Spread one side of bread slices with Dijon mustard. In buttered 3 quart baking dish (about 9" X 12"), lay the bread in the bottom of the dish, then layer the sausage and scallions, then the spinach, then the tomatoes.
Make Egg Mixture
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Crack 10 eggs into a bowl, add milk, yogurt, salt and pepper. Whip.
Finish Egg Casserole
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Pour egg mixture over the layered ingredients. Make sure the ingredients have cooled or the egg will start to cook. Cook right away or cover and put in the refrigerator overnight.
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Bake casserole in preheated 375 degree oven for 40 minutes or until the eggs are set and the top of the casserole looks golden.
For Egg Muffins or Mini Muffins
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Follow the instructions through step 3. Once the spinach is cooked remove to a cutting board and chop, for the mini muffins you'll want to do a very fine chop.
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Butter the muffin tins. If using the bread, then cut into small cubes and add a teaspoon of dry mustard powder to the eggs. I often times leave out the bread and mustard all together.
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Crack 10 eggs into a bowl, add milk, yogurt, salt and pepper. Whip
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Evenly divide the cooked vegetables into the muffin tins, about a teaspoon of vegetables, sausage and cheese. The using a ladle fill muffin cups up to 3/4 full. Sprinkle with some additional shredded cheese and top with a half a grape tomato.
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Bake full size muffins in a 375 degree oven for about 15-20 minutes, mini muffins for 10-15 minutes or until the egg is set.
Recipe Notes
To make the recipe for 6 people just cut the ingredients in half and use an 8 X 8 inch baking pan. Check for to see if the casserole is done around 35 minutes.
If using frozen spinach, thaw and squeeze dry.
If making the egg casserole ahead of time, remove from the refrigerator about 30 minutes before you cook. This isn't necessary but will yield a more evenly cooked casserole.
You can even pop the casserole into a cold oven and then set the temperature, add about 10 minutes to your cook time.
To freeze the muffins, flash freeze first by placing the cooked egg cups on parchment lined baking tray and freeze for at least one hour. Then place in a labeled freezer bag or container for up to 3 months.
Frozen mini muffins only need about 20 seconds in the microwave, it will be hot so be careful. Full size muffins will take about 30 seconds.
What a lifesaver. Made this the night before for a brunch to rave reviews, thank you for all of your easy fast recipes.
I always make the night before too, real time saver. Enjoy
I love egg casseroles and this one is just enough different and so much healthier.
We agree, healthier but with all of the full flavor. Enjoy
Fast, easy, healthy, and good. Never thought about freezing bites. Thank you!
Hi Beverly, glad you like them. I always have some version of frozen egg casserole muffins in the freezer. Great grab and go meals and faster than the drive through lane! Thanks!