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Mediterranean Breakfast Casserole

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.
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4.48 from 46 votes

Mediterranean Breakfast Casserole

Low-carb egg casserole with chicken sausage, kale, tomatoes, and feta cheese
Prep Time10 minutes
Cook Time35 minutes
Total Time45 minutes
Course: Breakfast
Cuisine: American
Servings: 10 servings
Calories: 200kcal
Author: Julia

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

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

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Recipe Rating




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Madonna Cifonie

Saturday 12th of August 2023

Can this dish be made ahead of time and frozen until needed?

Julia

Monday 14th of August 2023

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

Jill

Monday 10th of April 2023

Wow, these would also make amazing baked egg cups!

Julia

Thursday 13th of April 2023

Ooh, I love that idea! I'll have to try that too!

Kelsey

Saturday 4th of February 2023

Can this casserole be prepped/assembled the night before and then baked the next morning?

Julia

Friday 10th of February 2023

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!

Lia

Monday 29th of August 2022

Hi have you tried this with garlic and or onion? And oregano? And maybe a balsamic drizzle?

Julia

Monday 29th of August 2022

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

Kayla

Tuesday 21st of December 2021

Can you make this ahead and refrigerate for a day prior to baking?

Julia

Wednesday 22nd of December 2021

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 :D xoxo

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