Spicy Chicken Sausage Casserole

Servings: 4


  • 1 1/2 Cup Egg Whites
  • 1/2 tbs Extra Virgin Olive Oil
  • 2 Cajun Style Andouille Chicken Sausage, diced into small pieces
  • 85g Mini Sweet Pepper, diced (a mix of colors, 3 peppers)
  • 31g Fresh Jalapeno Peppers, diced (one small jalapeno)
  • 45g Shallot, diced (one shallot)
  • 1/4 Cups Shredded Mozzarella Cheese (2% or Low Fat Milk)

Egg Casseroles are my go to breakfast meal prep. I make a different one almost every week, slice it into 4-6 servings and store it in the fridge. In the mornings when I know I need to eat, but don’t have the time, I grab a slice, pop in into the microwave for 45 seconds and BAM, a healthy tasty grab and go breakfast!


  1. Pre-heat oven to 350 degrees.
  2. Heat a saute pan over medium heat, add the oil. After a few seconds, add diced Sausage, Peppers, and Shallot. Cook for about 5-7 minutes or until veggies start to get tender. Then remove from heat.
  3. In a large bowl pour 1 1/2 cup egg whites. Beat the egg whites for a full minute. The more you beat your eggs the fluffier the casserole will be. You will notice the eggs become frothy.
  4. Pour sausage veggie mixture into a 9 x 9 inch, lightly greased casserole pan, then top with shredded cheese.
  5. You will now pour the egg whites over top of the sausage and veggies, making sure to cover everything evenly. Cook at 350 degrees for 35-40 minutes, or until the top of the casserole has risen and turn lightly golden brown.
  6. Cut into portions and serve. Or wait until fully cooled, place slices in a tupperware and store in the fridge…eat all week long!

Kcals 157 / 18.8g P / 3.4g C / 6.3g F