Healthy Sausage and Egg Breakfast Casserole

It’s high time for a new (prep-friendly) breakfast recipe, friends.

While my bacon and egg white muffins have held me over for MONTHS (and saved hours in the mornings — I love being able to lift weights before work instead of spending time cooking), I want to share a recipe that has been a breakfast go-to for the last few weeks. This was a “throw a bunch of stuff in a casserole dish and see how it turns out” masterpiece, and I’ve found that it works SO well for weekly meal prep. (Note: the picture actually has ham in it, but I’ve perfected the recipe with sausage since taking that little snapshot. Sausage is totally the way to go.)

Ever since I’ve been helping boot camp friends with weekly prep (for the last several weeks), this dish has been a consistent breakfast request that never seems to disappoint. It DOES hold well throughout the week (a portion cooked on Saturday or Sunday will still be yummy on the following Friday), and I love eating it with a couple of my Banana Protein Muffins in the morning. Hearty, filling, and totally guilt-free. I mean, check out these macros:

Nutritional Overview (per serving)

Calories: 193
Carbs: 4
Fat: 7
Protein: 28

Serves: 8
Cook time: 50 minutes

  • 4 cups egg whites
  • 1 cup liquid egg
  • 1/2 cup chopped green onion
  • 1/2 cup unsweetened almond milk
  • 12 oz light pork sausage
  • 1 cup fat free shredded cheddar cheese
  • 1 tsp Lawry’s reduced-sodium seasoning salt
  • 1.5 tsp Pepper
  • 1 tsp Paprika
  1. Preheat oven to 375 degrees and lightly grease/spray a 9×13 baking dish
  2. Heat a skillet over medium-high heat and cook your pork sausage until brown
  3. Combine all ingredients (including cooked sausage) in your baking dish and stir to evenly distribute
  4. Bake for 45-50 minutes or until the center doesn’t jiggle (NOTE: this will puff up while heating and flatten back out while cooling, so I’d recommend cooking it on the top rack)
  5. Remove and allow to cool for about 10 minutes, then cut into 8 even pieces and serve (preferably with protein muffins!)

If you have a thing for breakfast tacos: my breakfast taco-addict boyfriend took a square of the casserole, cut it into chunks with a fork, wrapped it in a big tortilla, and topped it with salsa last week. Apparently, it was delicious. (The exact term that he used to describe it was “PHENOMENAL.” All caps.)

This is a relatively low-carb dish, and I usually like to start my days with a few carbohydrates to sustain my energy levels throughout the morning. I definitely recommend either adding the tortilla, like Ryan did, or pairing this with muffins and/or fresh fruit for a full (and balanced) morning meal. Make it for meal prep this weekend!

Perception Versus Reality

What do you think is the #1 factor in losing weight? If you’re anything like me a year ago, I thought it could all be achieved through a few weeks of ass-kicking workouts. My story began with finding a fun and challenging exercise routine that I could stick with (Synergy Fitness Boot Camp), but the results really started showing after I figured out how to feed my body. Smart choices in the kitchen led to weight loss. Pushing myself through workouts led to increased endurance and muscle definition. Both are completely critical.

Last week, I was flipping through an issue of Train magazine (shipped with deliveries from, which is awesome), and saw this depiction of weight loss perception versus reality that was SO on point:


Most of us have it backwards. I used to think that the chart on the left was completely right. Eating a whole pizza after taking 10 shots downtown on Saturday night? No problem, as long as I doubled up on spin class the next Monday (SO SO SO SO WRONG). No wonder I could never lose the weight.

When people ask me how I got to where I am in the last year, the “how much do you work out?” question always comes before the “what do you eat?” question. This is so completely backwards, people. If you’re looking to lose weight, reevaluate what is stored in your kitchen. Cut out the processed foods and learn to love your stove and oven. Stop relying on an hour-long elliptical session and start taking more ownership of the choices that you make around food. YOU are in control of the things that you eat, and that alone is the majority of what will contribute to success in losing weight.

End rant. Happy Monday, everybody!


8 thoughts on “Healthy Sausage and Egg Breakfast Casserole”

  1. You are so inpiring. I like all your recipes! I like that you practice normal healthy eating and not fake healthy eating. I see your gym pics on Instagram and I am always curious about what routines or circuits you do at the gym. Could you maybe have a section on here with some of your favorite leg, arm, and back exercises? Thank you for posting your ongoing transformation and for being a real person.


  2. Looks great and I’m going to try it. However, I live in the UK and although I use both fresh and boxed liquid egg whites, I’ve never heard of liquid egg so I wanted to know if I could substitute whole eggs instead and if so how many for this recipe? Thanks.

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