Coming up with new breakfast ideas can be tough, but luckily, members of our weight loss clinics are always sharing their favorite low carb recipes. This Sausage and Veggie Breakfast Casserole is the perfect alternative to your breakfast of steel cut oatmeal or scrambled eggs. It can actually be served any time of day and can be made in advance and refrigerated if time is scarce in the morning.
Eggs are an excellent breakfast food since they’re considered a complete protein. This means they contain all of the nine essential amino acids our body needs to function at its best. Eggs are also rich in important vitamins and minerals including folate, iron, copper, zinc, phosphorus, selenium and vitamins A, B2, B5, B12 and D.
The variety of vegetables this recipe includes pack a flavorful punch while providing an array of important antioxidants and nutrients. The red bell peppers are loaded with vitamin C and carotenoids such as beta-carotene and lycopene, both of which promote healthy skin and eyesight. The spinach is rich in fiber, magnesium, calcium, potassium, iron, zinc, protein, copper and vitamins B1, B2, B6, C, E and A in the form of catorenoids. The zucchini, mushrooms and onions also offer incredible nutrient benefits.
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3 links of lean turkey or chicken sausage
1 cup red bell peppers, diced
1 cup spinach, diced
1 cup zucchini, diced
1 cup mushrooms, diced
1 cup white onions or scallions, diced
2 tbsps extra virgin olive oil
Kosher salt and freshly ground black pepper to taste
Pre-heat your oven to 350 degrees. Grease a 9 x 12 baking dish lightly with extra virgin olive oil. While the oven heats up, saute the vegetables in extra virgin olive oil for 7 to 10 minutes. Add the sausage and continue cooking for approximately five more minutes. Season with Kosher salt and freshly ground black pepper to taste as the mixture cooks.
While the vegetables and sausage cooks, whisk the eggs in a separate bowl. Add the vegetable and sausage mixture to the eggs and mix together. Once everything is combined, add to the baking dish and put in the oven.
Bake for 30 minutes. Let cool two minutes or so before serving or refrigerate.
Makes two to four servings.