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.
As much as I love our family’s tradition of pancakes, waffles, or crepes for breakfast when we get together for the holidays, I personally believe nothing beats an amazing breakfast casserole, scramble, or frittata.
Load it up with veggies and breakfast protein like sausage, 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.
A fun and frisky flavorful dish, like this Mediterranean Breakfast Casserole, or my Sweet Potato, 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 prepare this very concept to make breakfast, lunch, or dinner a cinch throughout the week.
Speaking of meal prep…
This easy breakfast casserole recipe can be prepared the day before and reheated to make your morning food prep simple.
Let’s get to it!
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.
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 Add Ins: Mozzarella cheese, fresh basil, artichoke hearts
How to Make Mediterranean Breakfast Casserole:
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 whisked 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.
More Breakfast Recipes:
- Butternut Squash Mushroom Bacon Frittata
- Maple Bacon Butternut Squash Hash
- Sweet Potato Home Fries
- Roasted Veggie and Avocado Breakfast Burritos
- Spinach Leek and Potato Frittata
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If you make this recipe, please feel free to share a photo and tag @The.Roasted.Root on Instagram!
Mediterranean Breakfast Casserole
Low-carb egg casserole with chicken sausage, kale, tomatoes, and feta cheese
Ingredients
- 1 pound (16-oz) mild Italian chicken sausage
- 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.
Nutrition Information
Yield 10 Serving Size 1 of 10Amount Per Serving Calories 214Total Fat 14gUnsaturated Fat 0gCarbohydrates 7gFiber 3gSugar 1gProtein 16g
Susan
Friday 6th of August 2021
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.
Julia
Friday 6th of August 2021
This is true! Thank you for pointing out that distinction! xo