This high-protein, overnight breakfast bake combines savory lean sausage with complex carbohydrates and nutrient-dense egg whites for a delicious, insulin-friendly start to your morning.
Ingredients
- 12 oz. reduced-fat bulk pork sausage
- 1 medium onion, diced
- 2 large eggs
- 4 large egg whites (liquid or fresh)
- 2 cups fat-free or skim milk
- 1 1/2 tsp. stone ground mustard
- 1 tsp. sea salt
- 1/4 tsp. freshly cracked black pepper
- 8 slices firm whole wheat bread, cubed
- 2 cups (8 oz) shredded reduced-fat cheddar cheese
Recommended Ingredients:
Stone Ground Mustard: [View on Amazon]
*Expert Tip: Using stone ground mustard adds deep, vinegar-based acidity that cuts through the richness of the cheese without adding extra calories.*
Instructions
- Sauté: The night before preparation, cook the reduced-fat sausage and onion in a nonstick skillet over medium-high heat. Break up the sausage into small crumbles until no longer pink. Drain any excess rendered fat and allow to cool.
- Whisk Base: In a large mixing bowl, beat the eggs, egg whites, milk, mustard, salt, and pepper until well combined.
- Assemble: Gently fold in the whole wheat bread cubes, shredded cheddar, and the cooled sausage mixture.
- Set & Chill: Pour the mixture into a 13×9 inch baking dish coated with organic cooking spray. Cover tightly and refrigerate overnight (at least 8 hours) to allow the bread to absorb the savory custard.
- Bake: Remove the casserole from the refrigerator 30 minutes before baking to reach room temperature. Bake uncovered at 350°F (175°C) for 40-50 minutes, or until the internal temperature reaches 165°F (74°C).
- Rest & Serve: The casserole is done when a knife inserted near the center comes out clean. Let stand for 5 minutes before slicing to ensure the structure sets properly.
Kitchen Tech Note:
Ceramic 13×9 Baking Dish: [View on Amazon]
*Expert Tip: A high-quality ceramic dish ensures even heat distribution, preventing the edges from drying out while the center finishes cooking.*
Professional Notes
Storage: Store leftovers in an airtight glass container in the refrigerator for up to 4 days. Reheat individual slices in the oven at 325°F (160°C) for 10-15 minutes, or until heated through.
Freezing: This casserole is freezer-friendly. Once baked and cooled completely, wrap individual portions in parchment paper and store in a freezer-safe bag for up to 3 months. Thaw in the fridge overnight before reheating.
