Forget rubbery, bland eggs; this Mediterranean breakfast casserole is a masterclass in texture and bold flavor. With golden chicken sausage, briny olives, and a shatteringly crisp feta crust, it transforms your morning routine into a savory escape that feels like a weekend brunch every single day.
Why This Recipe is a Keeper
- Explosive Flavor Contrast: The combination of salty Kalamata olives and tangy artichokes cuts right through the richness of the eggs and sausage, ensuring every bite is interesting and bright rather than heavy.
- The “Reheat” Factor: Unlike delicate scrambles that dry out, this bake settles into its flavors overnight, making it a stress-free meal prep champion that tastes just as indulgent on day three.
- Versatile & Forgiving: It serves as a perfect canvas for clearing out the fridge—swap proteins or veggies easily without compromising that satisfying, cohesive texture that holds together beautifully on a fork.
A Morning Meal That Fits Your Life
I am always looking for ways to make mornings smoother without sacrificing flavor. This casserole is my go-to when I need something that feels like a “real meal” but requires zero active effort in the morning.
Packed with over 22g of protein per serving and rich in healthy fats from avocado oil and eggs, it keeps me full and focused for hours. It’s naturally gluten-free and fits perfectly into a low-carb lifestyle, proving that you don't need toast to feel satisfied.
Building Your Mediterranean Pantry
The secret to this dish lies in the quality of the jarred goods. As I often mention in my guide to 7 Pantry Staples You Need for Effortless Mediterranean Meals, keeping items like artichoke hearts and sun-dried tomatoes on hand allows you to elevate simple eggs into something gourmet in seconds.
If you love these flavors, you might also want to check out the 7 Mediterranean Superfoods You Should Be Eating More Of to see how easy it is to incorporate nutrient-dense ingredients into your daily rotation.
Step-by-Step Overview
The process is straightforward: sauté, mix, and bake. I start by browning the chicken sausage with onions and peppers to build a savory foundation. This step is crucial—it ensures the meat is caramelized and the veggies aren't watery.
Once the spinach is wilted into the mix, I spread it all into the casserole dish and top it with the “flavor bombs”—the olives, artichokes, and sun-dried tomatoes. Pouring the egg mixture over the top binds it all together.
Serving Suggestions
While this is a complete meal on its own, I love serving a slice alongside a simple green salad dressed with my Homemade Balsamic Vinaigrette in 5 Minutes for a light brunch or lunch. If you have family members who aren't watching their carbs, pair it with some crusty bread or roasted potatoes.
Looking for more variety? If you need a break from egg-based dishes later in the week, take a look at The Top 7 Mediterranean Breakfasts That Aren’t Eggs.
Expert Tips for the Perfect Bake
- Drain Those Veggies: Moisture is the enemy of a good casserole. Make sure your artichokes and olives are thoroughly drained and patted dry. This prevents the eggs from becoming watery at the bottom of the dish.
- Don't Skip the Rest: It’s tempting to cut into it immediately, but letting the casserole rest for 10 minutes allows the internal steam to settle. This sets the structure so you get clean, beautiful squares instead of a crumbling mess.
- Customization Logic: If you're out of chicken sausage, regular pork sausage or even cubed ham works well. For a vegetarian option, simply double the veggies or add mushrooms for that savory “meaty” texture.
- Meal Prep Storage: Slice the cooled casserole into individual squares and wrap them in parchment paper before placing them in an airtight container. They freeze wonderfully for up to a month!
Frequently Asked Questions
Can I make this ahead of time?
Absolutely. You can bake it fully, let it cool, and store it in the fridge for up to 4 days. Reheat individual slices in the microwave or toaster oven for a quick breakfast.
Is this suitable for a strict keto diet?
Yes, with approximately 7.8g of net carbs per serving, this fits well within a keto framework. Just be mindful of the sun-dried tomatoes—ensure they aren't packed in sugary syrups.
What if I don't like feta?
No problem! Goat cheese provides a similar tangy creaminess, or you can swap it for sharp cheddar or mozzarella if you prefer a milder, meltier finish.
Savory Mediterranean Breakfast Bake
- Prep Time: 15 minutes
- Cook Time: 58 minutes
- Total Time: 1 hour 23 minutes
- Yield: 8
- Category: Breakfast
- Cuisine: American, Mediterranean
Description
A hearty, flavorful egg bake packed with savory chicken sausage, vegetables, and feta, perfect for a satisfying, low-carb brunch.
Ingredients
Casserole Base
- 16 oz 1 lb low-sodium ground chicken sausage
- 1 small yellow onion (chopped)
- 1 red bell pepper (small dice)
- 6 oz approx. 1 cup canned artichoke hearts, drained, rinsed, and chopped
- 3 oz approx. ½ cup pitted kalamata olives, drained, rinsed, and chopped
- 2 oz approx. ½ cup sun-dried tomatoes (not oil-packed), chopped
- 1 5-oz package fresh baby spinach
- 3 cloves garlic (minced)
- 15 mL 1 Tbsp avocado oil
Egg Mixture & Topping
- 11 large eggs
- 200 g approx. 7 oz crumbled feta cheese
- 1 Tbsp ground flaxseed
- 1 tsp dried oregano
- ½ tsp black pepper
Instructions
- Preheat the oven to 350°F (175°C). Lightly grease a 13” x 9” casserole dish.
- Place a large skillet over medium-high heat and add the 15 mL of avocado oil. Add the chopped onion and diced red bell pepper, sautéing until they begin to soften, about 5-6 minutes.
- Add the ground chicken sausage and minced garlic to the skillet. Cook, using a spatula to break the meat into small pieces, until the sausage is fully browned, about 6-7 minutes.
- Remove the skillet from the heat. Add the entire package of baby spinach and stir into the hot sausage mixture. Continue stirring until the spinach has wilted from the residual heat.
- Spread the sausage and vegetable mixture evenly into the bottom of the prepared casserole dish. Scatter the rinsed artichoke hearts, rinsed olives, and sun-dried tomatoes over the top.
- In a large bowl, whisk together the 11 eggs, ground flaxseed, dried oregano, and black pepper until well-combined. Pour this egg mixture as evenly as possible over the ingredients in the dish. Gently sprinkle the crumbled feta cheese over the top.
- Bake for 40 to 45 minutes, or until the center of the casserole is firm to the touch and a knife inserted in the middle comes out clean.
- Allow the casserole to rest and cool for at least 10 minutes before slicing into 8 squares and serving.
Notes
Nutrition Information (Per Serving)
Calories: 312 kcal Total Fat: 20.4 g Saturated Fat: 7.7 g Sodium: 749 mg Total Carbohydrates: 11.4 g Dietary Fiber: 3.6 g Net Carbohydrates: 7.8 g Total Sugars: 5.8 g Protein: 22.6 g
Disclaimer: Values are estimates based on standard USDA data; actuals vary by brands and methods. Net Carbs = Total Carbs – Fiber.
Nutrition
- Calories: 312
Final Word
This casserole has saved me on so many busy weeks. It’s warm, comforting, and incredibly satisfying without weighing you down. I hope it becomes a staple in your kitchen just as it has in mine. And if you need more ideas for the rest of your day, don't miss these 10 Quick Mediterranean Lunches for a Busy Work Week to keep the momentum going.
Disclaimer: I’m just a home cook sharing what works for my family, not a nutritionist. Always listen to your own body (and your doctor) when trying new dietary changes!
