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.
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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.
Ingredients for This Sausage and Egg Casserole
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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
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.
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:)
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!
If you are interested in other hybrid recipes, please check below:
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Sausage and Egg Casserole Veggie Loaded, Low Carbohydrate
- 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
- 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.
- 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.: half with meat, half meatless
- 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. Optional: tasty topped with medium salsa.
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