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High-Protein Sausage And Egg Breakfast Casserole

High-Protein Sausage and Egg Breakfast Casserole

A hearty, protein-packed breakfast casserole with chicken sausage, eggs, cheese, and vegetables, perfect for meal prep or a weekend brunch.
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 8 servings
Course: Main Course
Cuisine: American
Calories: 350

Ingredients
  

  • 500 g chicken sausages or turkey sausages, sliced into rounds
  • 12 large eggs
  • 240 ml whole milk
  • 200 g grated cheddar cheese
  • 1 large onion diced
  • 2 cloves garlic minced
  • 1 red bell pepper diced
  • 200 g frozen spinach thawed and squeezed dry
  • 1 teaspoon smoked paprika
  • ½ teaspoon black pepper
  • ½ teaspoon salt
  • 1 tablespoon olive oil
  • 4 slices wholemeal bread torn into bite-sized pieces

Method
 

  1. Preheat your oven to 180°C (fan-assisted). While it heats, drizzle the olive oil into a large frying pan over medium heat. Add the sliced sausages and cook for 5–7 minutes, stirring occasionally, until they are browned on the edges and the kitchen fills with a savoury, sizzling aroma.
  2. Add the diced onion and red bell pepper to the pan with the sausages. Cook for another 4–5 minutes, until the onions turn translucent and the peppers soften, releasing a sweet fragrance. Stir in the minced garlic and cook for one minute more, until fragrant.
  3. In a large mixing bowl, crack the 12 eggs. Add the milk, salt, black pepper, and smoked paprika. Whisk vigorously until the mixture is a uniform, pale yellow colour and slightly frothy on top — this aerates the eggs for a lighter texture.
  4. Scatter the torn bread pieces evenly across the bottom of a 9x13 inch baking dish. Spoon the cooked sausage and vegetable mixture over the bread, spreading it out so each piece of bread gets some topping.
  5. Squeeze the thawed spinach to remove any excess water — you’ll see the water run clear — then dot the spinach over the sausage mixture. Sprinkle half of the grated cheddar cheese over everything.
  6. Pour the whisked egg mixture evenly over the entire dish. Press down gently with a spatula so the bread absorbs the liquid. You should see the egg mixture just reaching the top of the fillings, not drowning them.
  7. Top with the remaining cheddar cheese. Cover the dish tightly with aluminium foil and bake for 25 minutes. Then, remove the foil and bake for another 15–20 minutes, until the top is golden brown and bubbly, and a knife inserted into the centre comes out clean — the edges will be pulling away from the dish slightly.
  8. Allow the casserole to rest for 10 minutes before slicing. This resting time is crucial; you’ll see the steam settle and the structure firm up, making for clean, tidy slices. I stumbled upon this combination by accident, and it's been a hit ever since.

Notes

Allow the casserole to rest for 10 minutes before slicing for clean pieces. The recipe uses 12 eggs and 500g of sausage for high protein content.