Low in calories but high in flavor and protein, this casserole is a perfect healthy start to the day.
- 1 scallions
- 8 turkey sausage (links fully cooked, or chicken sausage)
- 2 cups mixed vegetables (like broccoli, peppers, asparagus, spinach)
- 1/2 cup plain greek yogurt
- 16 egg whites
- 6 ounces shredded mozzarella cheese (lite)
- 1 teaspoon salt
- 1/4 teaspoon black pepper
- Preheat the oven to 350° F.
- Spray a 9x13” casserole dish with nonstick cooking spray.
- Mince the scallion and set aside. Finely chop the sausage and set aside. Finely dice the vegetables into 1/4” pieces.
- Place the vegetables in a large skillet. Set the skillet over medium-high heat, and pour in 1/4 cup of water. Bring the water to a low boil, and cook stirring occasionally, until the vegetables are tender and the water is completely evaporated. Set aside.
- Place the greek yogurt in a medium mixing bowl. Add the vegetables, and stir with a rubber spatula until they are coated in the yogurt.
- Place the egg whites in a large mixing bowl and whisk to loosen. Add the yogurt and vegetable mixture, sausage, scallion, shredded cheese, salt, and black pepper. Fold with a rubber spatula until the vegetables and cheeses are evenly distributed.
- Pour the mixture into the prepared casserole dish.
- Transfer the dish to the middle rack of the preheated oven.
- Bake the casserole for 40-45 minutes, until it is lightly golden brown on top and a toothpick inserted in the center comes out clean.
- Remove the pan from the oven. Allow the casserole to cool for at least ten minutes before serving.
- Cut the casserole into squares, or simply transfer to a plate with a large spoon. Serve.
PER SERVING *
|Calories600Calories from Fat250|
|% DAILY VALUE*|
|Calories from Fat250|
|% DAILY VALUE*|
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Bbq and Chicken CasseroleJust a Pinch
Cheesy Enchilada Rice and Beans CasseroleMommy's Home Cooking
Crispy Garlic Baked ChickenThe Lemon Bowl
Taco CasseroleAmerican Times Food
Low-Carb Baked Chicken Stuffed with Pesto and Cheese (Video)Kalyn's Kitchen
Easy Chicken Enchilada CasseroleJo Cooks
Pork Chops & Scalloped Potatoes CasseroleThe Midnight Baker
Sweet and Spicy Bacon ChickenJust a Pinch
Irish Casserole With Pork Chops,onions & ApplesJust a Pinch
Chicken Tenders With Panko BreadcrumbsJust a Pinch
Chicken Parmesan Baked ZitiAmerican Times Food
Biscuits and Gravy Breakfast CasseroleJust a Pinch
Chicken Teriyaki - Low CalorieMunaty Cooking
Million Dollar Spaghetti CasseroleOur Table for Seven
Chicken and Dumpling CasseroleChef In Training
Chicken Macaroni CasseroleHellmann's
Low Calorie Spinach LasagnaThe Spruce
Meatball Sub CasseroleCheese Curd in Paradise
Caribbean Jerk ChickenHellmann's
Sun-dried Tomato & Feta Meatballs (Low Carb & Gluten Free)I Breathe... I'm Hungry...
6-Ingredient Orange ChickenSkinny Ms
Chicken, Broccoli, & Pasta Skillet CasseroleGal on a Mission
Make-Ahead Sausage and Grits CasseroleGrits and Pinecones