This delicious low-carb and gluten-free breakfast bake has sausage, kale, mozzarella, and just enough egg to hold it together. You can use any sausage or greens you prefer for this tasty breakfast option.
A few years ago I got infatuated with Sabatino's Smoked Mozzarella Chicken Sausage with Artichoke and Garlic, and I used them in a variety of dishes, and even featured them as one of my Kalyn's Kitchen Picks where I give a shout-out to the products I buy over and over. Then they disappeared from Costco for a while and I couldn't find them anywhere. (Don't you hate it when that happens?)
When I recently spotted them again at Costco, I bought a few packages for the freezer, and when I made this Sausage, Kale, and Mozzarella Egg Bake using these tasty sausages, I couldn't resist snapping some new photos to replace the original ones that I was never that crazy about. This type of recipe that I call an "egg bake" is a little different than the Low-Carb Breakfast Casseroles that I often make for breakfast; egg bakes have more veggies, meat, and cheese, with just enough egg to hold it together.
I love this combination with the Sabatino's chicken sausage and kale, but you can use any combination of sausage and kale that appeals to you in a recipe like this. And if you'd like a little bit more egg, you can certainly make that change as well! (And just in case anyone is wondering, Sabatinos has not paid me to feature their sausage, and I'm pretty sure they don't even know I'm alive.)
(Sausage, Kale, and Mozzarella Baked with Eggs was first posted in January 2013 for A Month of Daily Phase One Recipes and was updated with better photos in March 2016.)
Cut the sausage in half lengthwise, and then into thick slices. Brown slices in a frying pan, then add them to the casserole dish that you've sprayed with olive oil or non-stick spray.
Add a little more oil to the same frying pan and saute the baby kale (or chopped kale) just until it's started to wilt. Layer the wilted kale, Mozzarella, and sliced green onions over the sausage, add the beaten eggs, stir, season with salt and pepper, and bake at 375F/190C for 30-35 minutes, or until it's done to your liking.
And here's the original photo of this recipe which was certainly not horrible, but not great either!
(Makes 6-8 servings; recipe created by Kalyn.)
4 links (12 oz. total) reduced-fat pre-cooked chicken-garlic sausage (I used Sabatino's Smoked Mozzarella Chicken Sausage with Artichoke and Garlic, but you can use any sausage with good flavor.)
1 tsp. + 1 tsp. olive oil
4 cups (packed) baby kale leaves (or you can use thinly sliced regular kale)
1/2 cup thinly sliced green onions (optional, or use less if you're not a green onion fan like I am)
1 1/2 cups grated low-fat mozzarella
8 eggs, beaten (or more if your pan is a little bigger)
1 tsp. Spike Seasoning (more or less to taste, or use any type of all-purpose seasoning blend)
fresh ground black pepper to taste
low-fat sour cream for serving (optional)
Heat oven to 375F/190C. Spray a 9"x12" casserole dish with non-stick spray. (The dish can be slightly smaller too, which will give a thicker result. If your dish is bigger than this, I'd use a couple more eggs.)
Cut the sausage in half lengthwise, and then slice into half-moons about 3/8 inch thick. Heat 1 teaspoon of olive oil in a large non-stick frying pan and cook the sausage until it's well-browned. Put browned sausage in the bottom of the casserole dish.
Put the second teaspoon of oil into the same pan and saute the baby kale just until it starts to wilt, about 2 minutes. (If you're not using baby kale this may take a minute or two longer.) Put the wilted kale over the sausage in the casserole dish. Sprinkle green onions and grated mozzarella over the kale, season with Spike and black pepper, and pour the eggs over. Use a fork to gently "stir" so that all the ingredients are coated with egg.
Bake 30-35 minutes, depending on how browned you like it. Serve hot, with a dollop of low-fat sour cream on top if desired.
South Beach Diet / Low-Carb Diet Suggestions:
As long as it's made with low-fat chicken or turkey sausage (with less than 10% fat) and low-fat mozzarella, this type of egg dish is a great low-carb breakfast, lunch, or dinner dish for any phase of the South Beach Diet. This would also be perfect for any type of low-carb diet (using full-fat cheese for some low-carb eating plans.)
Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn's Kitchen on Pinterest to see all the good recipes I'm sharing there.
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you're a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.
More Egg Bakes or Egg Casseroles You Might Like:
Egg Casserole with Italian Cheeses, Sun-Dried Tomato, and Fresh Herbs ~ The Perfect Pantry
Kale and Feta Breakfast Casserole ~ Kalyn's Kitchen
Veggie Egg Casserole ~ Budget Bytes
Swiss Chard, Mozzarella, and Feta Egg Bake ~ Kalyn's Kitchen
Baked Egg Breakfast Casserole with Mushrooms, Spinach and Salsa ~ Cookin' Canuck
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)
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