Mediterranean Breakfast Casserole with chicken sausage, kale, tomatoes, and feta cheese. This easy egg casserole requires only 5 ingredients, is easy to put together and is BIG on flavor! A low-carb, keto rustic breakfast perfect for sharing with family or meal prepping for the week.

Sliced breakfast casserole in a casserole dish fresh out of the oven and ready to serve.

As much as I love our family’s tradition of making pancakes, waffles, or crepes for breakfast when we get together for the holidays or special occasions, I personally believe nothing beats an amazing breakfast casserole, scramble, or frittata.

Load it up with veggies and breakfast protein like sausage, chicken, bacon or ham, and I’m happy as a lark!

Starting my day with a hearty protein-packed breakfast is a surefire way of ensuring my energy stays high throughout the day, with no anxious cravings for sweets. 

In addition, my Sausage and Kale Breakfast Casserole Spinach Frittata with Zucchini Sun-Dried Tomatoes and Goat Cheese, or Roasted Vegetable Breakfast Scramble are amazing for sharing with family, and are also great meal prep recipes!

In fact, I often meal prep this very recipe to make breakfast, lunch, or dinner a cinch throughout the week. 

This easy breakfast casserole recipe can be prepared the day before and reheated to make your morning food prep simple.

It is versatile in the sense that you can add your favorite fresh veggies, cheeses, breakfast meats, and other goodies to customize it to your heart’s delight.

Casserole dish with a Mediterranean breakfast casserole inside. A napkin to the side and a bowl of fresh cherry tomatoes

Let’s discuss the healthy ingredients for this easy meal.

Ingredients for Mediterranean Breakfast Casserole:

Mild Italian Sausage: I use turkey mild Italian from Whole Foods, but you can choose your favorite sausage. Chicken or pork work great too! If you prefer the flavor of breakfast sausage over Italian sausage, go for that option!

Kale: fresh chopped kale adds texture and a vitamin and antioxidants punch to this breakfast casserole. It also gives it that rustic vibe for your Mediterranean feels. Use baby kale, baby spinach, or any leafy greens you like.

Grape Tomatoes: or cherry tomatoes! Little baby tomatoes give the casserole a pop of tangy fresh flavor. If you love sun-dried tomatoes, swap out the fresh with sun-dried!

Feta cheese: adding creaminess and tangy flavor, feta cheese brightens up this healthy egg casserole without the need for a ton of dairy! The feta I use is a combination of goat milk and sheep milk, but you can select any feta you like. You can also swap it out for goat cheese, gruyere, Gouda, cheddar, etc.

Eggs: the star of the breakfast casserole! I like using cage-free eggs to ensure the yolks are packed with nutrients like quality omega-3 fats.

Optional Additions:

  • 1 to 2 cups grated Mozzarella cheese
  • 1/2 cup fresh basil or other fresh herbs, chopped
  • 1 to 2 cups artichoke hearts, chopped
  • 1 cup sun-dried tomatoes, drained
  • 1/2 to 1 cup grated parmesan cheese
  • 1 red bell pepper or green peppers, chopped
  • 1/2 cup red onion, chopped
  • 1/3 to 1/2 cup pitted kalamata olives, chopped
  • 1/2 tsp red pepper flakes

If you’re looking for a lower fat recipe, you can swap out some of the whole eggs for a carton of egg whites. Just note that the breakfast casserole won’t be as tender with egg whites. 

Slice of low-carb breakfast casserole on a white plate with a fork.

Now that we’ve covered the basic ingredients, let’s make it!

How to Make Mediterranean Breakfast Casserole:

Preheat the oven to 375 degrees F. Spray a large casserole dish or baking dish with cooking spray or grease it with olive oil.

Heat a large skillet over medium-high heat on the stove top and add the chicken sausage. Cook, stirring frequently, until cooked through, about 5 to 8 minutes.

Add the kale and cover the skillet. Cook until wilted, about 2 to 3 minutes. 

Crack the eggs into a mixing bowl and whisk them until well-beaten. Whisk in the sea salt.

Transfer the sausage and kale mixture to a lightly oiled (or sprayed) casserole dish and evenly sprinkle the tomatoes and feta cheese over the sausage and kale.

Pour the egg mixture over everything and use a cooking spoon to gently stir until it appears as though all ingredients are evenly distributed.

Bake on the center rack of the preheated oven for 32 to 40 minutes, or until the eggs have set up and the edges of the casserole are golden-brown.

Allow casserole to cool 10 minutes before slicing and serving. Serve this healthy breakfast casserole with crusty bread, scones, muffins, hash browns, or a potato hash.

Healthy Breakfast Casserole with sausage, kale, cheese, and tomatoes in a large casserole dish with a spatula lifting out a piece.

To store the breakfast casserole, cover the casserole dish with plastic wrap and store in the refrigerator. For meal prep, store slices in separate airtight containers so you can grab one and go.

This delicious low carb breakfast recipe tastes even better the next day, after it has had time to develop flavors overnight. Egg casserole recipes are great for meal planning because they save well and are the perfect way to ensure you’re getting a wholesome breakfast on any busy morning.

More good news is you can prepare this Mediterranean dish the night before and enjoy it the next morning.

Mediterranean Breakfast Casserole fresh out of the oven in a casserole dish with dried herbs sprinkled all around, a napkin, and a bowl of fresh cherry tomatoes.

If you’re looking for more wholesome breakfast recipes to enjoy with the whole family, try out these reader favorites.

More Healthy Breakfast Recipes:

Enjoy this new favorite breakfast recipe!

Mediterranean Breakfast Casserole fresh out of the oven in a casserole dish with dried herbs sprinkled all around, a napkin, and a bowl of fresh cherry tomatoes.

Mediterranean Breakfast Casserole

4.52 from 49 votes
Low-carb egg casserole with chicken sausage, kale, tomatoes, and feta cheese
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings: 10 servings

Ingredients

  • 1 pound (16-oz) mild Italian chicken sausage or breakfast sausage of choice
  • 1 small head kale chopped
  • 1 cup cherry tomatoes or grape tomatoes
  • 1/2 cup feta cheese crumbles
  • 12 large eggs beaten
  • 3/4 tsp sea salt to taste

Instructions

  • Preheat the oven to 375 degrees F.
  • Heat a non-stick skillet over medium-high on the stove top and add the chicken sausage. Cook, stirring frequently, until cooked through, about 5 to 8 minutes.
  • Add the kale and cover the skillet. Cook until wilted, about 2 to 3 minutes.
  • Crack the eggs into a mixing bowl and whisk them until well-beaten. Whisk in the sea salt.
  • Transfer the sausage and kale mixture to a lightly oiled (or sprayed) casserole dish and evenly sprinkle the tomatoes and feta cheese over the sausage and kale.
  • Pour the beaten eggs over everything and use a cooking spoon to gently stir until it appears as though all ingredients are evenly distributed.
  • Bake on the center rack of the preheated oven for 32 to 40 minutes, or until the eggs have set up and the edges of the casserole are golden-brown.
  • Allow casserole to cool 10 minutes before slicing and serving.

Video

Notes

Nutrition Information is calculated based on using chicken sausage. The macro breakdown will vary depending on the type of sausage you use.

Nutrition

Serving: 1of 8 · Calories: 200kcal · Carbohydrates: 7g · Protein: 22g · Fat: 11g · Saturated Fat: 4g · Polyunsaturated Fat: 3g · Cholesterol: 285mg · Sodium: 839mg · Fiber: 3g · Sugar: 1g
Author: Julia
Course: Breakfast
Cuisine: American
Keyword: casserole recipes, egg casserole, feta, healthy breakfast, high protein recipes, kale, keto recipes, low-carb recipes, Mediterranean breakfast casserole, sausage
Did You Make This Recipe?I want to see it! Tag @the.roasted.root on social media!

Keto Mediterranean Breakfast Casserole with Sausage, Kale, Feta, and Tomatoes - a healthy breakfast recipe that is low-carb and delicious

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Julia Mueller
Meet the Author

Julia Mueller

Julia Mueller is a recipe developer, cookbook author, and founder of The Roasted Root. She has authored three bestselling cookbooks, – Paleo Power Powers, Delicious Probiotic Drinks, and The Quintessential Kale Cookbook. Her recipes have been featured in several national publications such as BuzzFeed, Self, Tasty, Country Living, Brit.co, etc.

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Questions and Reviews

  1. Just a quick note to say that the very healthiest eggs are pastured eggs. Cage free doesn’t give the hens the opportunity to forage for healthy food.

  2. Hi,this looks delicious!
    I’m going to be making it soon.
    Could you please tell me what size pan to use?
    Thanks!

    1. Hi Kayla! Yes, absolutely! The casserole saves very well, so you can bake it in advance and keep it in the refrigerator for up to 1 week 😀 xoxo

    1. Hi Lia! I haven’t tried the casserole with any of those additions, but all of them sound amazing…can’t go wrong! xo

    1. Hi Kelsey! Yes, absolutely! Simply do everything up until baking the casserole. When you want to bake it, take it out of the refrigerator at least 15-20 minutes beforehand so that it isn’t cold going into the oven. Enjoy!

    1. Hi there! Yes, absolutely! You can freeze the casserole for up to 3 months – just be sure to seal it well so that it doesn’t get freezer burn. A casserole dish that comes with its own lid would work well. xo

  3. Hello!

    Can you let me know what size casserole dish that you used?

    Thank you,

    Lorinda Willis