Eggs are a staple in our diet. We eat them every day. Scrambled, fried, boiled, as an omelet, in a tortilla…you get the picture. Whether your trying to gain muscle, or lose weight, or just be healthy, they should be in your daily meal plan too. Eggs are a super cheap, easy, and versatile source of protein that provide a laundry list of health benefits like strong muscles, a healthy brain and immune system, energy, and weight loss since they keep you fuller longer to name a few.

I am always looking for creative ways to get my egg fix in for the day. For the past few weeks (yes, WEEKS), I’ve had scrambled eggs with a little salsa and cheese in a low-carb tortilla for my mid-morning meal. Although I love those little breakfast burritos, I really needed to find a way to up my intake of leafy greens, especially in the mornings. I already eat tons of spinach in the evening so I turned to one of the only other leafy green vegetable I can stand to eat, Kale, as my solution. Kale goes great with sausage, it’s  one of my favorite food combos, and who doesn’t love some sausage for breakfast anyways, right? 

An egg casserole seemed to be the obvious cooking method for this situation, plus it eliminated the need for me to make my eggs every morning. Anything I can do to save some time in the mornings is fine by me! This recipe turned out better than I could have ever hoped. It re-heats really well, the eggs are really fluffy, the flavor is evenly distributed and my mind was blown when I added a little Sriracha and Cheese (reduced fat) as a topper. I am in L.O.V.E. with this recipe! Try it, NOW!

Sausage & Kale Breakfast Casserole
Serves 10
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Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
  1. 3 cups Liquid Egg Whites
  2. 12 Whole Eggs
  3. 10 oz Jennie O Lean Ground Turkey Sausage
  4. 1/2 cup onion, chopped
  5. 16 oz. Low Fat 1% Cottage Cheese
  6. 100 grams Fresh Kale (about 1 bunch)
  7. Salt and Pepper to taste
  8. Coconut Oil Cooking spray
  1. Preheat oven to 350
  2. Cook the sausage and onions in a pan until fully cooked, drain any excess fat
  3. While the sausage is cooking, strip the kale from the stem, rinse, and spin in a salad spinner (or pat dry)
  4. In a large bowl combine, egg whites, eggs, cottage cheese, salt and pepper. I use an emulsion (stick) blender to mix everything together, but a whisk will work, or even a regular blender.
  5. Spray a large baking dish with non-stick spray
  6. Place the kale in the baking dish, then the sausage mix, then pour in the egg mixture.
  7. Cook in the oven for about an hour to 1.5 depending on your oven. Just make sure the eggs are firm in the middle before pulling them out.
  8. Let cool for a bit, then slice.
  1. Top with Sriracha and cheese for an even better experience!
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See the recipe come together, step by step!

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Serving Size: 1 (of 10) squares | 24g Protein | 8g Fat | 5g Carbs (Macros do not include the addition of Sriracha and Reduced Fat Cheese)
1 Egg | 70 Calories | 6g Protein | 5g Fat | 0g Carbs


Try our Kale, Sausage, White Bean & Pasta dish for super hearty lunch or dinner.



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