This Light Sausage Spinach Egg Casserole is an easy breakfast dish made with frozen hash browns, eggs, sausage, and spinach. It’s perfect for feeding a crowd, allergy-friendly, and can be prepared the night before or the morning of. Plus, it’s Paleo, gluten-free, dairy-free, and can easily be made Whole30 compliant.

Full Recipe:

Ingredients:

1 lb (450g) ground sausage
1 (10 oz/280g) package frozen chopped spinach, thawed and drained
3 cups (about 450g) frozen hash browns
10 large eggs
1 cup (240ml) unsweetened almond milk or milk of choice
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
1/2 teaspoon onion powder

Directions:

Preheat Oven: Set your oven to 375°F (190°C). Grease a 9×13-inch (23×33 cm) baking dish.
Cook Sausage: In a large skillet over medium heat, cook the sausage until browned and cooked through. Drain any excess fat.
Combine Ingredients: In a large bowl, mix together the cooked sausage, thawed and drained spinach, and frozen hash browns. Spread this mixture evenly in the prepared baking dish.
Prepare Egg Mixture: In the same bowl, whisk together the eggs, milk, salt, pepper, garlic powder, and onion powder until well combined.
Assemble Casserole: Pour the egg mixture over the sausage and hash brown mixture in the baking dish, ensuring even coverage.
Bake: Place the dish in the preheated oven and bake for 40-45 minutes, or until the eggs are set and the top is golden brown.
Serve: Remove from the oven and let it cool for a few minutes before slicing and serving.

Nutrients:

Per serving (based on 8 servings):

Calories: 250
Protein: 18g
Carbohydrates: 6g
Fat: 17g
Saturated Fat: 5g
Cholesterol: 220mg
Sodium: 600mg
Fiber: 2g
Sugar: 1g

Why This Casserole Stands Out

One of the best things about this casserole is its versatility. Unlike traditional breakfast casseroles that may rely on heavy ingredients like cheese or cream, this version maintains a light yet flavorful profile. By using unsweetened almond milk and omitting dairy, it caters to those with dietary restrictions while still providing a creamy and satisfying texture. The inclusion of spinach adds a dose of greens, while the hash browns provide a comforting, crispy base.

Additionally, this casserole is incredibly convenient. It can be prepared the night before and baked fresh in the morning, making it an excellent option for busy families or meal prep enthusiasts. Since it’s baked in a large dish, serving multiple people is effortless, eliminating the hassle of cooking individual portions.

Health Benefits of Key Ingredients

1. Eggs: Eggs are a nutritional powerhouse, offering high-quality protein, healthy fats, and essential vitamins such as B12 and D. They provide long-lasting energy and help in muscle repair and brain function.

2. Spinach: Spinach is loaded with vitamins A, C, and K, as well as iron, folate, and fiber. This leafy green supports immune function, bone health, and digestion, making it a fantastic addition to any dish.

3. Sausage: Using high-quality, lean ground sausage ensures that this casserole is flavorful without excessive unhealthy fats. Opting for nitrate-free, minimally processed sausage improves its health benefits.

4. Hash Browns: Potatoes, when consumed in moderation, provide essential carbohydrates that fuel the body. They are also a good source of potassium and vitamin C.

Ideal Occasions for Serving

This casserole is suitable for various occasions, including:

Weekend Brunches: Impress guests with a homemade, nutritious breakfast that requires minimal effort.
Meal Prep: Make it ahead of time and store portions for quick, grab-and-go breakfasts throughout the week.
Holiday Gatherings: A perfect dish for Thanksgiving or Christmas morning when feeding a large family.
Post-Workout Meal: Packed with protein, this dish supports muscle recovery and keeps you full for longer.

Make-Ahead and Storage Tips

To make this casserole ahead of time, simply prepare the ingredients and assemble the dish the night before. Cover it with foil or plastic wrap and refrigerate overnight. When ready to bake, remove from the fridge and allow it to come to room temperature for about 10 minutes before placing it in the oven.

For storage, leftovers can be kept in an airtight container in the refrigerator for up to 4 days. To reheat, microwave individual portions for about 1-2 minutes or warm them in the oven at 350°F (175°C) for 10-15 minutes. This dish can also be frozen for up to three months; simply thaw overnight in the fridge before reheating.

Customization and Variations

One of the best aspects of this recipe is how adaptable it is to personal tastes and dietary needs. Here are some variations:

1. Vegetarian Option: Skip the sausage and add more vegetables like mushrooms, bell peppers, or zucchini for a plant-based version.

2. Cheese Lovers’ Version: For those who can tolerate dairy, sprinkle shredded cheddar, mozzarella, or feta cheese on top before baking for extra creaminess.

3. Spicy Twist: Add diced jalapeños, a pinch of cayenne pepper, or hot sauce to the egg mixture for a kick of heat.

4. Lower-Carb Option: Replace hash browns with riced cauliflower to reduce the carbohydrate content while maintaining texture.

Pairing Suggestions

To complete your meal, consider pairing this casserole with complementary sides and beverages:

Fresh Fruit Salad: A light and refreshing side that balances the savory flavors.
Avocado Slices: Adds a creamy texture and healthy fats.
Whole Grain Toast or English Muffins: For those who want additional carbohydrates.
Freshly Brewed Coffee or Herbal Tea: Enhances the breakfast experience with a warm and comforting beverage.

Common Questions and Troubleshooting

1. Can I use fresh spinach instead of frozen? Yes! Fresh spinach works well, but it needs to be sautéed first to remove excess moisture before adding it to the casserole.

2. How do I know when the casserole is fully cooked? The center should be firm, and a knife inserted should come out clean. If it appears too wet, bake for an additional 5 minutes.

3. Can I use a different type of meat? Absolutely! Ground turkey, chicken, or even crumbled bacon can be substituted for sausage.

4. Why is my casserole watery? Excess moisture from spinach or hash browns can cause a watery texture. Make sure to drain and squeeze out as much liquid as possible before mixing them in.

Conclusion

The Light Sausage Spinach Egg Casserole is a nutritious, flavorful, and incredibly easy breakfast option that caters to various dietary needs. Whether you’re preparing it for a family gathering, a quick weekday breakfast, or a meal prep plan, this casserole is a reliable and satisfying choice. With its balance of protein, vegetables, and hearty flavors, it ensures a wholesome start to your day. Try different variations to suit your taste, and enjoy a delicious, homemade breakfast that’s both healthy and convenient!

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