Lauren Kelly Nutritionist

Better Health, Better Food, Better You

Egg Sausage and Spinach Casserole

on June 13, 2012

Anyone else out there looking for an easy, protein packed breakfast?  Here is the best part, you cook it in advance!  Better yet, how about having breakfast done for the next few days?  I thought that would get your attention 🙂

This little slice of heaven is one of my favorite dishes for brunches or just to make on Sundays to have for the week.  You can use whatever veggies you like or have in the house.  I used to baby spinach but any vegetable would do.  (I probably have tried them all! 🙂 )


12 egg whites or 1 box of egg whites or combination of whole eggs and egg whites, whatever you prefer

1 package of lean turkey breakfast sausage

2 cups of baby spinach

1/4 cup shredded mexican cheese blend or whatever cheese you like


  1. Spray casserole dish with cooking spray to prevent sticking.
  2. Preheat oven to 350 degrees.
  3. Place baby spinach (or whatever vegetables you like) on the bottom of casserole dish.  Next layer with sliced sausage and sprinkle shredded cheese on top.
  4. Por egg whites on top and bake for 35 minutes until completely cooked ( I do not like wet eggs AT ALL!)

ENJOY!!  Talk about easy, right?  Makes 6 servings.  Cut into 6 equal servings immediately so you aren’t tempted to eat more than the correct portion.

Nutrition Facts
Serving Size 1 serving (1/6 of casserole)
Amount Per Serving
Calories 160    Calories from Fat 96  (4 WW Points per serving)
Total Fat 10.7g
Saturated Fat 4.4g
Trans Fat 0.1g
Cholesterol 32mg
Sodium 371mg
Total Carbohydrates 1.0g
Sugars 0.6g
Protein 14.9g


7 responses to “Egg Sausage and Spinach Casserole

  1. Christy says:

    That looks delicious! I’m definitely going to be trying this out Friday morning I think!

  2. Tiffany says:

    The ingredients are all great, but the “having breakfast done for you for the next few days” was the best part 😉

  3. Laine says:

    Hi, do you need to heat the sausage first, or does it go in uncooked?

  4. So glad you liked it Laine! It’s so easy!! 🙂

  5. Sarajane Boyle says:

    Yum. I’m going to make it this week.

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