Forget rubbery eggs—this sausage and egg breakfast casserole features a smoky, creamy custard that melts in your mouth. It solves the morning rush with juicy turkey sausage and a shatteringly crisp tortilla topping that tastes totally indulgent.
Why This Recipe Works
- Hidden Volume: Riced cauliflower blends seamlessly into the bake, adding satisfying bulk and moisture that makes every slice feel substantial without weighing you down.
- Texture Heaven: The toasted tortilla squares act like savory croutons, offering a delightful crunch that contrasts perfectly against the tender egg and vegetable base.
- Meal-Prep Magic: This pantry-friendly dish reheats beautifully, keeping its structure and flavor intact to make your busy mornings effortless.
A Smart Start to the Day
I am all about efficiency in the kitchen. This low carb breakfast casserole with turkey sausage is a staple in my rotation because it hits that “smart carb” sweet spot. By swapping a heavy bread base for a mix of high-fiber veggies and just a few toasted tortilla strips, you get all the comfort of a traditional bake with significantly more nutrition.
With 34g of protein and 11g of fiber per serving, it’s a genuinely nourishing option. I find that starting the day with this kind of balance keeps me feeling steady and focused until lunch.
How to Make It
The process is simple and smells amazing while it bakes. You'll start by browning the turkey sausage with onions and peppers to build that savory foundation. I always make sure to squeeze the thawed riced cauliflower very dry—this is the secret to a firm, sliceable casserole rather than a soggy one.
Whisk your eggs with Greek yogurt and milk for a custard-like fluffiness. Layer the veggies, sausage, and cheese in your dish, then pour the egg mixture over the top. The final touch is scattering those tortilla squares on top before baking until golden.
If you prefer a stove-top option for single servings, my 10 Low-Calorie Omelet Recipes are a great alternative when you're short on time.
Tips for the Perfect Bake
- The “Squeeze” Is Key: Use a clean kitchen towel to wring out the cauliflower. Removing that excess water ensures your southwestern breakfast casserole with salsa and peppers has the perfect texture.
- Spice It Up: I love serving this with a side of fresh salsa. You can also explore various 9 Flavorful Sauces & Dressings to Liven Up Your Meals if you want to add a unique twist to your slice.
- Meal Prep Combo: While this is in the oven, I often use the downtime to assemble lunch. These 13 Make-Ahead Salad Jars are the perfect cool, crisp partner to this warm breakfast.
Essential FAQs
Can I make this a “make ahead breakfast casserole”?
Absolutely. You can assemble the entire dish up to 24 hours in advance. Just cover it tightly and keep it in the fridge. When you're ready to eat, add about 5–10 minutes to the baking time since you're starting from cold.
What can I serve with this?
This is a complete meal on its own, but if you're hosting a brunch, a light beverage pairs well. Check out these 8 Antioxidant-Rich Smoothies for inspiration—just be mindful of your personal nutritional goals when pairing fruit with this hearty main.
Can I freeze the leftovers?
Yes! Wrap individual cooled squares in plastic wrap and foil. Thaw them in the fridge overnight before reheating gently.
Hearty Southwestern Breakfast Sausage & Egg Bake
- Prep Time: 15 minutes
- Cook Time: 1 hour
- Total Time: 1 hour 15 minutes
- Yield: 8
- Category: Breakfast, Main Course
- Cuisine: American, Southwestern
Description
A satisfying, protein-packed breakfast casserole with turkey sausage, peppers, and a smoky egg custard. Lower carb and higher fiber, ideal for make-ahead meal prep.
Ingredients
Sausage & Vegetable Base
- 14 oz 400 g low-sodium turkey breakfast sausage, casings removed
- 2 medium bell peppers (diced)
- 1 medium yellow onion (diced)
- 14 oz 400 g frozen riced cauliflower
Egg & Binder Mixture
- 12 large eggs
- 1 cup 240 ml low-fat milk
- 4 oz 113 g plain nonfat Greek yogurt
- 2 tbsp ground flaxseed meal
- 5 six-inch low-carb (high-fiber tortillas, cut into 1-inch squares)
- 7 oz 200 g, about 1.75 cups shredded reduced-fat sharp cheddar or Mexican blend, divided
Flavor & Garnish
- 1/2 cup chunky salsa (well drained, no-salt-added or low-sodium)
- 1/2 tsp kosher salt
- 1 tsp ground black pepper
- 1 tsp smoked paprika
- 1/2 tsp ground cumin
- 1/4 cup chopped fresh cilantro
- 2 tbsp sliced green onions (for garnish)
Instructions
- Preheat oven to 350°F (175°C). Lightly grease a 13×9 inch baking dish.
- Thaw riced cauliflower completely and squeeze very dry in a clean towel, or sauté it in a dry skillet for 3 to 4 minutes to evaporate moisture. Cool.
- Heat a large skillet over medium-high. Cook sausage, onion, and bell peppers for 8 to 10 minutes until sausage is browned and vegetables are soft. Stir in paprika, cumin, and black pepper for 30 seconds. Drain excess fat or liquid.
- In a large bowl whisk yogurt with milk until smooth. Add eggs, salt, and flaxseed. Whisk until fully combined and slightly airy.
- Optional but helpful: spread tortilla squares on a sheet pan and toast at 350°F for 5 to 7 minutes until just crisp.
- Layer in dish: cauliflower, half the sausage mixture, 1 cup cheese, drained salsa, and cilantro. Scatter tortillas. Pour half the egg mixture evenly. Top with remaining sausage, then remaining egg mixture, then the last 3/4 cup cheese.
- Cover tightly with foil and bake 35 minutes. Uncover and bake 25 to 30 minutes more until golden and the center reaches 160 to 165°F (71 to 74°C) or a knife inserted in the center comes out clean with only a slight jiggle.
- Rest 10 to 15 minutes. Garnish with green onions and serve.
Notes
- Food safety and storage: cool within 2 hours, refrigerate 3 to 4 days. Reheat portions until piping hot, 165°F (74°C). For freezing, wrap well, thaw in the refrigerator, and reheat covered.
- Sodium awareness: choose no-salt-added salsa and low-sodium sausage to keep sodium moderate.
- Make-ahead: assemble up to 24 hours in advance, keep refrigerated, and add 5 to 10 minutes to bake time if baking from cold.
Nutrition Information (Per Serving)
Calories: 353 kcal Total Fat: 20 g Saturated Fat: 9 g Sodium: 784 mg Total Carbohydrates: 21 g Dietary Fiber: 11 g Net Carbohydrates: 10 g Total Sugars: 6 g Protein: 34 g
Disclaimer: Values are estimates based on standard USDA data; actuals vary by brands and methods. Net Carbs = Total Carbs – Fiber.
Nutrition
- Calories: 353
Final Word
I hope this casserole simplifies your mornings as much as it has mine. It's warm, comforting, and proof that eating well doesn't mean sacrificing flavor.
Disclaimer: I’m just a mom sharing what works for my family. Always listen to your own body when trying new dietary changes!
