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Julie Hoag Writer

Sausage and Egg Casserole Veggie Loaded, Low Carbohydrate Recipe

June 8, 2019

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This is a Sausage and Egg Casserole that’s Veggie Loaded, and Low in Carbs. I like this recipe because it has no added in carbs. It’s a hybrid recipe…which means it is easily adaptable to work for both vegetarians and meat-eaters; this is accomplished by careful placement of the ground sausage. My family is a split table family where some want meatless meals and others want meat, so I’ve developed several hybrid recipes that work for both.  This is a VEGGIE PACKED egg bake dish. If you want a lot of vegetables in an easy way, check out this healthy protein loaded breakfast dish.

This post contains affiliate links. Please see disclaimer in the menu for more information. Thank you:)

 

Brunch idea Hybrid recipe Sausage and Egg Casserole Veggie Loaded, Low Carbohydrate Recipe

 

Sausage and Egg Casserole Veggie Loaded, Low Carbohydrate Recipe breakfast dish half vegetarian half meat
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This recipe is just stuffed with cauliflower, but you can’t even taste it. I love cauliflower, but I know many people dislike it. The beauty of this recipe is that it contains twelve ounces of chopped cauliflower and it’s basically hidden in the dish. The recipe also offers tons of fiber because it contains mushrooms, tofu, green pepper, sunflower seeds, and onion. The recipe is made even healthier with the addition of chia seeds.

This is a great recipe for when having friends or family over for breakfast as it can easily accommodate both vegetarians and meat-lovers.

YUMMY TIME! You will love this low carb dish:) Get the yummy yumminess without the carbs!

Learn more about cooking tips and tricks for a split table family here: How to Cook for a Split Table of Vegetarians and Meat Eaters.

 

Sausage and Egg Casserole Veggie Loaded, Low Carbohydrate Recipe side view sausage piece. Breakfast recipe or brunch idea.

 

Sausage and Egg Casserole Veggie Loaded, Low Carbohydrate Recipe vegetarian piece. Breakffast recipe or brunch recipe idea.

 

Breakfast or brunch egg bake recipe Sausage and Egg Casserole Veggie Loaded, Low Carbohydrate Recipe

 

 

Ingredients for This Sausage and Egg Casserole

Scroll down to easily print this recipe. Look for the little printer icon.

This recipe takes some time to prep because of all the chopping. To cut down on it, I buy the pre-chopped up cauliflower and sliced mushrooms to make it quicker.

The 15 ingredients needed to make this Sausage and Egg Casserole include the following:

  • 12 oz. chopped cauliflower
  • 1/2 c. sunflower seeds, dry roasted
  • 1/3 c. diced onion
  • 1/4 c. chia seeds
  • 9 eggs (divided)
  • 1 green pepper, sliced
  • 8 oz. sliced mushrooms, coarsely chopped
  • 1 Tbsp. coconut oil (to grease pan)
  • 8 oz. tofu, chopped
  • 1 tsp. dried basil leaves
  • 1/2 tsp. garlic salt
  •  1/4 tsp. ground thyme
  • 1/2 tsp. ground marjoram
  • 8 oz. Colby Jack cheese, shredded
  • 1 c. browned pork sausage

 

Optional:  also very tasty topped with medium salsa

Directions:

Combine the onion, cauliflower, sunflower seeds, chia seeds, and 3 eggs (scrambled first) in a bowl and stir well. Let it sit for at least 20 minutes.

Combine the following in a large bowl: tofu, 6 eggs,  basil leaves, garlic salt, ground thyme, and ground marjoram and blend with an electric blender for about a minute.

Grease a 9×13 inch glass pan with the coconut oil in preparation for building the egg bake. The bottom layer will be the cauliflower mixture. Scoop it into the pan and flatten it down with the back of a spoon.

Spread chopped mushrooms over the cauliflower layer.

Sprinkle the Colby Jack cheese evenly across the dish.

Pour the egg/tofu mixture over the cheese. Use a spoon to spread it around and cover the cheese.

Add the sausage to HALF of the dish to make it a hybrid dish.

Top with the green pepper slices.

Cover with foil and cook for an hour at 400°, removing the tin foil in the last 10 minutes of cooking.

The dish is done with a knife inserted in the center comes out clean.

I have not experienced any drifting of the meat to the meatless side. The green pepper slices also help the ground sausage stays in place, but since the dish is not very liquid-like, the meat does not drift. Cooking for a split table is all about careful placement of the meat.

Alternative Idea: Modify it to fit your needs

This recipe is easy to make all meatless by simply omitting the meat, or double it to two cups for an all-meat dish.

 

Sausage and Egg Casserole Veggie Loaded, Low Carbohydrate Recipe meat portion

 

Sausage and Egg Casserole Veggie Loaded, Low Carbohydrate Recipe sausage piece

 

 

Sausage and Egg Casserole Veggie Loaded, Low Carbohydrate Recipe meatless pieces

 

 

Sausage and Egg Casserole Veggie Loaded, Low Carbohydrate Recipe for breakfast or brunch

 


Island Fresh Superior Organic Virgin Coconut Oil, 54 Ounce

 


Chosen Foods Organic Chia Seeds 2 lb., Non-GMO, for Smoothies, Juice, Sprouting, Planting and Growing

 


Planters Dry Roasted Sunflower Kernels (5.85 oz Canisters, Pack of 12)

 

 

High in Protein, Low Carb, Veggie-Packed, Fiber-Packed

I adore this recipe for several reasons.

First of all, it’s loaded with protein with the tofu, eggs, cheese, sunflower seeds, and for half of it, the sausage. The meatless side of the dish is ideal for a vegetarian because of all the protein. The tofu is also tasteless int he dish but delivers a meatless quality and healthiness to the meal.

It is low carb as no carbs are added in.

It’s veggie-packed being that it contains several great vegetables, including cauliflower that is virtually hidden.

With all the veggies, this dish is also fiber-packed.

When I want a low carb filling dish packed with protein, I turn to this recipe. Often I will try to do one or two meals for the day that are either no carb or low carb, then I allow myself to have the third meal with carbs. Sometimes I have my one carb containing meal for breakfast, sometimes as a part of my lunch, and other times for dinner. It’s a great way to keep down the calories in your daily intake plus increase fruits and vegetables. I’m not always perfect, but I do try to eat healthy as much as I can. Dishes like this one help me to do that.

Low carb fiber-packed dishes are also great for helping support weight loss.

**Make sure you are exercising daily, or almost daily, too:)

 

Sausage and Egg Casserole Veggie Loaded, Low Carbohydrate Recipe

 

 

Sausage and Egg Casserole Veggie Loaded, Low Carbohydrate Recipe side view vegetarian pieces

 

When to Serve this Egg Bake Recipe

It’s a great recipe for split table families because it pleases people with both diets, so make it for your next at-home weekend breakfast. Serve it to guests when you have them over for a breakfast or brunch meal. This dish is also perfect for holidays when many people are getting together and you may need to accommodate both meat-eating diets and meatless diets. It really is easy to cook for vegetarians and meat-eaters, but it requires forethought, so simply plan ahead and follow these for how to cook for a split table.

We’ve also eaten this dish as a lunch or dinner meal, it’s not just for breakfast!

This dish makes a great leftover as well. Simply heat and serve.

 

I really hope you enjoy this recipe!

 

Closeup view Sausage and Egg Casserole Veggie Loaded, Low Carbohydrate Recipe

 

Sausage and Egg Casserole Veggie Loaded, Low Carbohydrate Recipe breakfast dish

MORE!

If you are interested in other hybrid recipes, please check below:

Hybrid Recipe: Parsnips Homemade Lasagna for a Split Table of Vegetarians and Meat-Lovers

Jambalaya: Vegetarian and Meat Hybrid dish

Hybrid Recipe: Potato Dumpling Soup for Vegetarians and Meat-lovers, a Two crockpot recipe

Hybrid Recipes One Dish Two Diets: The Cookbook Reviews

Two Crockpot Hybrid Chili Recipe to Feed Vegetarians and Meat Eaters

Hybrid Recipe Rutabaga Vegetarian Plus Ham Lasagna Rolls

Tomato Basil Hybrid Vegetarian & Ham Croissant Crust Quiche

How to Cook for a Split Table of Vegetarians and Meat Eaters.

Low Carb Quiche with a Mushroom Whole Wheat Crust

Potato Slices Topped with Spicy Cheese and Sweet Corn

 

Author and writer Julie Hoag

julie hoag writer homepage. Family lifestyle and food blogger.
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Brunch idea Hybrid recipe Sausage and Egg Casserole Veggie Loaded, Low Carbohydrate Recipe

Sausage and Egg Casserole Veggie Loaded, Low Carbohydrate

This Sausage and Egg Casserole is a veggie-loaded, low carb protein-packed egg bake dish that is a hybrid dish. This hybrid dish works for a split table where some are vegetarians and some are meat-eaters. Perfect for brunch when entertaining guests or for a holiday dish. This recipe is great for people looking for healthy recipes that are low in carbohydrates. It is a filling dish that will satisfy hunger and keep you full for a long time.
Print Recipe Pin Recipe
Cook Time 1 hr
Total Time 1 hr
Course Breakfast or Snack, Dinner, Lunch, Main Dish
Cuisine American

Ingredients
  

  • 12 ounces cauliflower, chopped
  • 1/2 cup sunflower seeds dry roasted
  • 1/3 cup onion, diced
  • 1/4 cup Chia Seeds
  • 9 eggs divided
  • 1 green pepper sliced
  • 1 Tablespoon coconut oil
  • 8 ounces tofu
  • 1/2 teaspoon basil leaves, dried
  • 1/2 teaspoon garlic salt
  • 1/4 teaspoon ground thyme
  • 1/2 teaspoon ground marjoram
  • 8 ounces Colby Jack cheese, shredded
  • 1 cup ground sausage, browned
  • 8 ounces mushrooms coarsely chopped

Instructions
 

  • Combine the onion, cauliflower, sunflower seeds, chia seeds, and 3 eggs (scrambled first) in a bowl and stir well. Let it sit for at least 20 minutes.
  • Combine the following in a large bowl: tofu, 6 eggs,  basil leaves, garlic salt, ground thyme, and ground marjoram and blend with an electric blender for about a minute.
  • Grease a 9x13 inch glass pan with the coconut oil in preparation for building the egg bake. The bottom layer will be the cauliflower mixture. Scoop it into the pan and flatten it down with the back of a spoon.
  • Spread chopped mushrooms over the cauliflower layer.
    Adding the mushrooms to Sausage and Egg Casserole Veggie Loaded, Low Carbohydrate Recipe
  • Sprinkle the Colby Jack cheese evenly across the dish.
    adding the cheese to the Sausage and Egg Casserole Veggie Loaded, Low Carbohydrate Recipe
  • Pour the egg/tofu mixture over the cheese. Use a spoon to spread it around and cover the cheese.
    adding the egg and tofu mixture to the Sausage and Egg Casserole Veggie Loaded, Low Carbohydrate Recipe
  • Add the sausage to HALF of the dish to make it a hybrid dish.: half with meat, half meatless
  • Top with the green pepper slices.
    Adding the green peppers and sausage to the Sausage and Egg Casserole Veggie Loaded, Low Carbohydrate Recipe
  • Cover with foil and cook for an hour at 400°, removing the tin foil in the last 10 minutes of cooking. The dish is done with a knife inserted in the center comes out clean. Optional: tasty topped with medium salsa.
Tried this recipe?Let us know how it was!

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Hello & Welcome! I’m Julie. I’m a wife and a mom to 3 boys. I’m sharing Ideas for Recipes, Family Lifestyle, Travel, DIY & Pets:) I’m SO happy you are here! Leave me a comment, I’d love to hear from you. I’m also a YA Author of the novel “Hungry Hearts” published in 2020 with Swoon Romance/Month9Books and Georgia McBride. “Out of Control” releases in 2021.

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