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Hearty Southwestern Breakfast Sausage & Egg Bake

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.

  • Total Time1 hour 15 minutes
  • Yield8 servings 1x

Ingredients

Scale

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

  1. Preheat oven to 350°F (175°C). Lightly grease a 13×9 inch baking dish.
  2. 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.
  3. 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.
  4. In a large bowl whisk yogurt with milk until smooth. Add eggs, salt, and flaxseed. Whisk until fully combined and slightly airy.
  5. Optional but helpful: spread tortilla squares on a sheet pan and toast at 350°F for 5 to 7 minutes until just crisp.
  6. 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.
  7. 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.
  8. 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 Facts per Serving: Calories: 353 kcal | Total Fat: 20 g (Saturated Fat: 9 g) | Total Carbs: 21 g (Fiber: 11 g, Sugars: 6 g, Net Carbs: 10 g) | Protein: 34 g | Sodium: 784 mg

These values are approximate and may vary based on ingredients and preparation.

  • Prep Time: 15 minutes
  • Cook Time: 1 hour
  • Category: Breakfast, Main Course
  • Cuisine: American, Southwestern

Nutrition

  • Calories: 353

Find it online: https://cosmoglamor.com/2025/10/21/my-favorite-healthy-breakfast-casserole-the-best-of-my-diabetic-breakfast-ideas/