This Healthy Egg White Breakfast Casserole is a simple, high-protein, low-carb dish made without bread. Loaded with lean sausage, fresh vegetables, cottage cheese, and fluffy egg whites, it’s the perfect make-ahead breakfast to keep you energized and satisfied throughout the morning. Ideal for busy mornings, meal prep, or a wholesome weekend brunch.
Why You’ll Love This Recipe
- High in protein to keep you full and support a balanced diet
- Low in carbs and gluten-free—great for low-carb lifestyles or gluten sensitivities
- Vegetable-packed for added nutrients and vibrant color
- Bread-free, making it lighter and less dense than traditional casseroles
- Easy to prepare ahead of time—just reheat and eat
- Customizable with your favorite veggies or meats
- Cottage cheese adds creaminess and extra protein
- Great for meal prep—makes 8 servings
- Simple, whole-food ingredients
- Perfect for family breakfasts or healthy weekday meals
ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- 3 Italian pork or turkey sausages, casing removed
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 cup chopped mushrooms
- ¼ cup diced red onion
- 3 cups egg whites (carton recommended for convenience)
- 1 cup cottage cheese
- ¼ cup flour (use gluten-free, whole wheat, or regular; optional)
- 1 teaspoon garlic powder
- ¾ teaspoon salt
- ½ teaspoon ground black pepper
- ¾ cup shredded cheese (any kind)
- Sliced green onion, for garnish
directions
- Preheat oven to 350°F. Lightly spray a baking dish with cooking spray.
- Cook sausage. In a skillet over medium heat, cook the sausage for 6–7 minutes, breaking it into crumbles. Drain excess fat and evenly spread sausage in the bottom of the baking dish.
- Sauté vegetables. In the same skillet, cook the diced bell peppers, mushrooms, and red onion for 5–6 minutes, or until softened. Add to the baking dish on top of the sausage.
- Prepare the egg mixture. In a blender, combine egg whites, cottage cheese, flour (if using), garlic powder, salt, and pepper. Blend until smooth.
- Alternatively, whisk by hand, but expect a lumpier texture from the cottage cheese.
- Assemble casserole. Pour the egg mixture evenly over the sausage and vegetables. Sprinkle the shredded cheese on top.
- Bake for 40 minutes or until the center is set and the edges are lightly golden.
- Cool and serve. Allow to cool for 10 minutes before slicing. Garnish with green onion and serve warm.
Servings and timing
- Servings: 8
- Prep time: 10 minutes
- Cook time: 52 minutes
- Total time: 1 hour 2 minutes
Variations
- Meat-free version: Omit sausage or replace with plant-based crumbles
- Add spinach or kale for even more greens
- Use different cheeses like feta, cheddar, or mozzarella
- Spice it up with crushed red pepper, jalapeño, or smoked paprika
- Swap flour for almond flour to make it low-carb and gluten-free
- Add herbs like basil, thyme, or parsley for extra flavor
- Try other veggies such as zucchini, tomatoes, or broccoli
storage/reheating
- Storage: Store in an airtight container in the refrigerator for up to 4 days
- Freezing: Wrap individual slices and freeze for up to 2 months. Thaw overnight in the fridge
- Reheating: Microwave individual servings for 1–2 minutes or reheat in a 325°F oven for 10–15 minutes until warmed through
FAQs
Can I use whole eggs instead of just egg whites?
Yes, but this will increase the fat and calorie content. Use 6–8 whole eggs in place of 3 cups of egg whites.
What type of sausage is best?
Italian turkey sausage is a leaner option, but you can use pork or even plant-based sausage based on your dietary needs.
Is the flour necessary?
No, it’s optional. The flour helps absorb moisture and improves the texture, but the casserole will still work without it—just slightly softer.
Can I make this ahead of time?
Yes, it’s perfect for meal prep. You can prepare and refrigerate the casserole for up to 4 days, or freeze for later use.
How do I know when it’s fully cooked?
The casserole should be firm in the center and lightly golden around the edges. A knife inserted in the middle should come out clean.
Can I use cottage cheese with large curds?
Yes, but blending the mixture will help achieve a smoother consistency. If you prefer a chunkier texture, whisk by hand instead.
Is this casserole kid-friendly?
Absolutely. It’s flavorful, nutritious, and you can adjust the ingredients to suit picky eaters (e.g., use mild cheese or fewer vegetables).
Can I make this dairy-free?
Yes—omit cheese and cottage cheese or use dairy-free alternatives. The texture may change slightly but it will still bake well.
What size baking dish should I use?
An 8×8 or 9×9 inch baking dish works well for this recipe. If using a larger dish, the casserole may bake faster, so adjust cook time accordingly.
Can I double the recipe?
Yes, just use a larger baking dish (like 9×13″) and increase baking time by 5–10 minutes, checking for doneness in the center.
Conclusion
This Healthy Egg White Breakfast Casserole is a satisfying, protein-rich option for anyone looking to start their day with wholesome, low-carb nutrition. Easy to customize, prep ahead, and reheat throughout the week, it’s ideal for busy mornings or weekend brunch. With its mix of lean sausage, colorful vegetables, and creamy cottage cheese, this casserole proves that healthy eating can also be hearty and delicious.
PrintHealthy Egg White Breakfast Casserole {Without Bread}
This Healthy Egg White Breakfast Casserole is a high-protein, low-carb, and gluten-free dish loaded with vegetables and lean sausage. It’s a perfect make-ahead breakfast to keep you full and energized all morning, without the need for bread.
- Prep Time: 10 minutes
- Cook Time: 52 minutes
- Total Time: 1 hour 2 minutes
- Yield: 8 servings 1x
- Category: Breakfast
- Method: Baking
- Cuisine: American
Ingredients
- 3 Italian pork or turkey sausages, casing removed
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 cup chopped mushrooms
- 1/4 cup diced red onion
- 3 cups egg whites
- 1 cup cottage cheese
- 1/4 cup flour (optional; for structure)
- 1 teaspoon garlic powder
- 3/4 teaspoon salt
- 1/2 teaspoon ground black pepper
- 3/4 cup shredded cheese (any type)
- Sliced green onion, for garnish
Instructions
- Preheat oven to 350°F (175°C). Spray a baking dish with cooking spray.
- In a skillet over medium heat, cook the sausage, breaking it into crumbles. Cook for 6–7 minutes or until browned. Drain the fat and spread the sausage evenly in the baking dish.
- In the same skillet, cook the red and green bell peppers, mushrooms, and red onion for 5–6 minutes, until softened. Spread the vegetables evenly over the sausage in the baking dish.
- In a blender, combine egg whites, cottage cheese, flour (if using), garlic powder, salt, and pepper. Blend until smooth.
- Pour the egg mixture evenly over the sausage and vegetables in the baking dish.
- Sprinkle the shredded cheese evenly on top.
- Bake for 40 minutes, or until the casserole is set and the top is lightly golden.
- Let cool for at least 10 minutes before slicing.
- Garnish with sliced green onion and serve warm.
Notes
- Flour helps give structure to the casserole but can be omitted for a lower-carb option.
- Cottage cheese adds richness and protein to the egg whites.
- For convenience, use liquid egg whites from a carton.
- You can whisk the egg mixture by hand, but blending gives a smoother texture.
Nutrition
- Serving Size: 1 slice
- Calories: 128kcal
- Sugar: 3g
- Sodium: 557mg
- Fat: 2g
- Saturated Fat: 1g
- Unsaturated Fat: 1g
- Trans Fat: 0g
- Carbohydrates: 9g
- Fiber: 2g
- Protein: 18g
- Cholesterol: 8mg