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Macro Friendly Turkey Sausage Breakfast Casserole (High Protein)

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Breakfast, Recipes

It’s easy to get stuck in a breakfast rut eating the same old cereal, oatmeal, or toast every morning. You don’t even realize what you’re missing out on until you stay the night at a hotel with a free breakfast buffet. You know, the ones with mouthwatering eggs, biscuits, waffles, and sausage. What if you could feel that exciting hotel buffet feeling every morning from the comfort of your own home? With this turkey sausage breakfast casserole, you can! 

This macro-friendly turkey sausage breakfast casserole is packed with protein and vitamins and delivers that savory taste you’ve been missing without the extra sodium and calories. It’s easy to make and you’ll have enough to enjoy for several days. If you’re ready to break out of your breakfast rut, you’ve got to try this turkey sausage breakfast casserole.

3 Reasons Why You Will Love This Macro Friendly Turkey Sausage Breakfast Casserole Recipe

  1. One serving of this casserole has a whopping 28g of protein! Protein helps keep you feeling fuller for longer, promotes muscle strength, preserves lean mass, and temporarily increases your metabolism. 
  2. It’s great for meal prepping! This casserole makes 6 servings and lasts in the refrigerator for up to 4 days. You’ll save time and energy in the mornings when you’ve prepared this meal ahead of time. 
  3. It’s extremely versatile! There are so many different versions of this casserole you can make. Experiment with various types of potatoes, vegetables, and meat to find your favorite combination. I prefer keeping my casserole simple and adding different hot sauces to the final product!

You may also love our macro-friendly Turkey Sweet Potato Hash recipe!

Ingredients

  • Sweet potato
  • Olive oil 
  • Turkey sausage – I used Simple Truth traditional turkey sausage from Kroger. It comes pre-seasoned. 
  • Eggs
  • Baby spinach 
  • Chili powder
  • Garlic powder

Kitchen Tools Required

  • Large mixing bowl 
  • Whisk 
  • Large skillet 
  • Spatula
  • 8×8” Casserole pan
  • Cutting board
  • Cutting knife
  • Measuring cup 
  • Tablespoon 
  • Teaspoon 

How to Make Turkey Sausage Breakfast Casserole 

  1. Preheat the oven to 375 degrees. Grease an 8×8 inch casserole pan with olive oil and set aside. 
  2. Using a cutting board and knife, thinly slice the washed sweet potato with the skin. Slices should be no thicker than ¼ inch to cook within the desired baking time. 
  3. Add sliced sweet potato to the bottom of the casserole pan. A little overlapping is okay. You may not need to use the entire sweet potato. 
  4. Cook turkey sausage in a skillet on medium-high heat. Break apart into small pieces using a spatula. Cook until the sausage is browned and there is no more pink, then add cooked turkey to the casserole pan on top of the sweet potatoes. 
  5. Crack open eggs into a large mixing bowl with chili powder and garlic powder. Mix eggs and seasonings thoroughly using a whisk. Add the egg mixture to the casserole pan on top of the sausage. 
  6. Place the casserole pan in the oven and cook for 30 minutes. Then add baby spinach on top of the casserole and cook for an additional 10-15 minutes until the center of the casserole is no longer liquidy.

Swaps or Alternatives

Meat: Instead of turkey sausage, you could use pork or chicken sausage. Ground beef, ground chicken, or ground turkey would work as well, but then you might want to add more seasonings since ground meat is not pre-seasoned. 

Vegetables: I kept it simple with some spinach sprinkled on top, but you could use bell pepper, onion, mushrooms, or kale. The spinach and kale will wilt on top of the casserole, but if you want to add onions or bell pepper, then you will need to mix these veggies into the eggs before cooking. 

Potatoes: Sweet potatoes are my favorite for this breakfast casserole because they add a sweet component to a very savory dish, but russet potatoes would work just fine too. I leave the skin on my potatoes because that’s where most of the fiber is, but peel them if you don’t like the skin. 

Quick Tip(s)

This casserole took me 45 minutes to bake but depending on your oven, casserole pan, altitude, and other factors, yours could cook a little faster or slower. The center of the casserole should be firm before taking it out of the oven. If your casserole is still liquidy in the middle, leave it in the oven for an additional 10 minutes and then check again. 

Macros & Nutrition Information

MacrosNutrition
Calories312
Protein28g
Carbs5g
Fat20g

Turkey Sausage Breakfast Casserole

Perry Nix
This turkey sausage breakfast casserole is easy to make with only 7 ingredients and lasts for up to 4 days in the refrigerator once prepared. It’s packed with protein and flavor, making it a filling meal that’s both sweet and savory.
5 from 1 vote
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Course Breakfast
Cuisine American
Servings 6
Calories 312 kcal

Equipment

  • 1 Large mixing bowl
  • 1 whisk
  • 1 Spatula
  • 1 8×8” Casserole pan
  • 1 Cutting Board
  • 1 Cutting knife
  • 1 Measuring cup
  • 1 Tablespoon
  • 1 Teaspoon

Ingredients
  

  • 1 sweet potato
  • 1 tbsp olive oil
  • 1 lb turkey sausage
  • 12 eggs
  • 1 cup baby spinach
  • 1 tsp chili powder
  • 1 tsp garlic powder

Instructions
 

  • Preheat oven to 375 degrees. Grease an 8×8” casserole pan with olive oil and set aside.
  • Thinly slice the washed sweet potato with the skin. Slices should be no thicker than ¼ inch.
  • Add the sliced sweet potato to the bottom of the casserole pan. A little overlapping is okay.
  • Cook turkey sausage in a skillet on medium-high heat. Add the cooked turkey to the casserole pan on top of the sweet potatoes.
  • Crack open eggs into a large mixing bowl with chili powder and garlic powder and mix thoroughly. Add the egg mixture to the casserole pan on top of the sausage.
  • Place the casserole pan in the oven and cook for 30 minutes. Then add baby spinach on top of the casserole and cook for an additional 10-15 minutes.

Notes

The center of the casserole should be firm when removed from the oven. If the center is still liquidy, leave it in the oven and cook for an additional 10 minutes.
Let the casserole cool completely before covering and placing it in the fridge. Will last in the refrigerator for up to 4 days. 

Nutrition

Calories: 312kcalCarbohydrates: 5gProtein: 28gFat: 20g
Keyword high protein
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