Healthy Spinach and Sausage Egg Casserole

I created this low-carb spinach and sausage egg casserole based on our other egg casserole recipes, but I really wanted an easy, cheesy breakfast casserole with crumbled sausage for a hearty, but still healthy, start to your morning.

Best of all, you can make it ahead of time, so it’s the perfect breakfast casserole for Christmas morning or weekend brunch!

Ingredients for Egg and Sausage Casserole

• Breakfast Sausage: Provides savory, meaty flavor and richness. Its fat also helps keep the casserole moist and infuses the eggs and veggies with flavor. 
• Eggs: The main binder and base of the casserole. They set as they bake, holding everything together while adding protein and structure. 
• Skim Milk: Lightens the egg mixture, making the texture more custardy and less dense. It also helps distribute flavors more evenly throughout the dish. 
• Salt and Black Pepper: Basic seasoning to enhance all the other flavors. Salt balances richness, and pepper adds gentle warmth.
• Sharp Cheddar Cheese: Adds bold, tangy flavor and creamy texture. Sharp cheddar stands out against the eggs and sausage, giving the casserole depth.
• Dried Oregano: Brings a warm, earthy, slightly peppery note that complements both the sausage and cheese, adding a layer of herbal flavor. 
• Fresh Spinach: Adds color, nutrients, and a fresh contrast to the richness of the meat and cheese. It also brings a bit of moisture and balance.

How to Make Sausage and Egg Casserole

1. Prep: Preheat the oven to 350℉ and grease a 9×13″ casserole dish.
2. Cook the Sausage: Heat a skillet over medium high heat and cook the sausage. Drain the grease and set aside.
3. Combine: Beat the eggs and milk in a large bowl and season with salt and pepper. Add in the sausage, cheese, oregano and spinach and stir to combine.
4. Bake: Pour the egg mixture into the prepared baking dish and bake for about 30-40 minutes.

Are Breakfast Egg Casseroles Healthy?

The short answer is that it depends! It depends on what goes into the egg casserole. This recipe is low carb (2g) and high protein (16g) with a full serving being only about 250 calories. That’s a hearty and satisfying breakfast!

What to Eat with Sausage Egg Casserole

I love to eat egg casserole with a scoop of fresh pico de gallo. It would also be great with some salsa verde or restaurant style salsa.

If you’re a sweet and savory for breakfast type person, then I recommend a batch of bakery blueberry muffins!

Can I Make Sausage Egg Casserole Ahead of Time?

Yes! This is a great make ahead recipe. Follow the instructions exactly as written and then store in the fridge until ready to bake. It can be made up to a day ahead of time. Then bake as instructed.

Storing, Freezing and Reheating

Storing: Leftover casserole should be stored in an airtight container in the refrigerator. It will keep for 4-5 days.

Freezing: Egg casseroles freeze really well. After baking, let it cool completely then wrap in plastic wrap followed by aluminum foil. It will keep in the freezer for up to 3 months.

Reheating: To warm up a single serving, I usually just zap it in the microwave. To reheat a good portion of the casserole, I prefer to use the oven. Stick it in the oven preheated to 350 degrees F and it will take about 15 minutes to heat through.

To reheat a frozen casserole, let it thaw in the fridge overnight and then reheat in the oven as described above.

Easy, hearty, and wholesome—this healthy spinach and sausage egg casserole makes the perfect meal prep or holiday brunch recipe.

Watch How This Spinach Egg and Sausage Casserole is Made…

More Breakfast Recipes:

• Buttermilk Pancakes
• Best French Toast
• Blueberry Breakfast Cake
• Homemade Granola Recipe
• Cinnamon Rolls