Tuesday, January 07, 2014

Low Carb No Egg Breakfast Bake with Turkey Breakfast Sausage and Peppers

Low Carb No Egg Breakfast Bake with Turkey Breakfast Sausage and Peppers
After many requests, I've finally created a South Beach Diet Phase One breakfast without eggs!

I'm pretty excited about this new recipe for our  month of Daily Phase One Recipes because for eight years now people have been asking for a Phase One Breakfast without eggs.  I've thought about it many times, but never came up with anything, and then a few days ago the idea for this Low Carb No Egg Breakfast Bake with Turkey Breakfast Sausage and Peppers popped into my mind.  This is definitely not the most photogenic breakfast ever, but I've eaten it for two days now, and it's very tasty.  Hope all the people who can't eat eggs or are just tired of them will enjoy the idea.  (And if you don't like peppers, have fun experimenting with other veggies.)

(You can see all the Daily Phase One Recipes recipes from the month by clicking that link.  Check after the recipe for Phase One Flashbacks from this day in 2012 and 2013.)

In my experiments I made this two different ways.  The first time I roasted the turkey breakfast sausage and peppers together at 400F for about 40 minutes and then topped it with a little cheese and put it under the broiler.  The second time I roasted the peppers alone at 450F for 20 minutes while I browned the sausage in a pan.  Then I cut up the sausage, combined the sausage and peppers and cooked them for 5 more minutes in the oven, added the cheese and broiled.   Both were good, and I will give you both options in the recipe, but I preferred the second version where the sausage is browned separately.  This definitely reheats well, so feel free to double it and use a larger baking dish.

Cut up a red bell pepper and a green bell pepper into pieces about an inch across.  (You can use any color of peppers.)

Put peppers into a sprayed baking dish, toss with a little olive oil, Spike Seasoning, and black pepper and start to roast in a hot oven.  You can use another all-purpose seasoning blend if you don't have Spike.

This is the Low-Fat and Pre-Cooked Turkey Breakfast Sausage I used, which is low-fat and flavorful.  (I buy this at Costco.)  This brand is pre-cooked, so if you buy uncooked turkey breakfast sausage you'll need to cook it a bit longer. 

Heat a tiny bit of oil in a non-stick pan and brown the sausage until they're nicely browned on all sides, about 10-12 minutes.

While the sausage browns, measure 1/2 cup low-fat mozzarella.

When the sausage is nicely browned, cut each piece into thirds, so you have bite-sized pieces of sausage.

After the peppers have roasted 20 minutes, toss with the sausage and cook 5 minutes more.  (Or longer if you don't like the peppers slightly crisp like I do.)

Turn the oven to BROIL and sprinkle the low-fat mozzarella over the top of the sausage-pepper mixture.

Broil until the cheese is all melted and starting to brown, about 2 minutes for my broiler.  (Watch it carefully, especially if your broiler is pretty hot.)

 I put the leftovers into serving-size containers and it reheated well in the microwave.


Low Carb No Egg Breakfast Bake with Turkey Breakfast Sausage and Peppers
(Makes 4 servings, but can easily be doubled.  Recipe created by Kalyn after years of people requesting a South Beach Diet Phase One Breakfast option that didn't include eggs.)

Ingredients:
1 large green bell pepper, chopped
1 large red bell pepper, chopped
(or use any color of peppers you prefer)
1 tsp. + 1/2 tsp. olive oil
Spike Seasoning to taste (or use any all-purpose seasoning mix that you like the flavor of)
fresh-ground black pepper to taste
12 links (about 10 oz.) turkey breakfast sausage links
(I used Low-Fat and Pre-Cooked Jimmy Dean Turkey Breakfast Sausage
1/2 cup low-fat Mozzarella, grated

Instructions for my preferred method:
Preheat oven to 450F/230C.  Spray a medium-sized baking dish with non-stick spray.  Cut away the stem part and cut out seeds of the red and green bell pepper and chop peppers into pieces about an inch across.  Put peppers into the baking dish, toss with 1 teaspoon olive oil, sprinkle with Spike Seasoning and fresh-ground black pepper, and put the dish in the oven and bake 20 minutes.

While the peppers cook, heat the rest of the olive oil in a non-stick pan, add the sausages and cook over medium-high heat until they're nicely browned on all sides, about 10-12 minutes.  Remove to cutting board, line them up, and cut sausages into thirds.  When the peppers have cooked for 20 minutes, stir in the sausages and bake 5 minutes more.

Remove from oven, turn oven to BROIL, sprinkle the grated Mozzarella over the sausage-pepper combination and put back in oven and broil 1-2 minutes, or until the cheese is nicely melted and starting to brown.  Serve hot.


Instructions for alternative, slightly easier but longer method:
Preheat oven to 400F/200C.  Spray a medium-sized baking dish with non-stick spray.  Cut away the stem part and cut out seeds of the red and green bell pepper and chop peppers into pieces about an inch across.  Line up sausage on a cutting board and cut them into thirds.  Put peppers into the baking dish, toss with 1 teaspoon olive oil, sprinkle with Spike Seasoning and fresh-ground black pepper, then add the sausages and stir to combine.  Put the dish in the oven and bake 20 minutes, stir and cook for 20 minutes more.

Remove from oven, turn oven to BROIL, sprinkle the grated Mozzarella over the sausage-pepper combination and put back in oven and broil 1-2 minutes, or until the cheese is nicely melted and starting to brown.  Serve hot.


This keeps well in the fridge, so don't be afraid to double the recipe if you have a larger baking dish.  I package mine in individual refrigerator dishes and heated about 2 minutes in the microwave the next morning.

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South Beach Suggestions:
As long as you use lean turkey breakfast sausage, this low-glycemic breakfast would be great for all phases of the South Beach Diet or many other types of low-carb eating plans.

Phase One Flashbacks:
January 7, 2012:  Tuna Salad Lettuce Wraps with Capers and Tomatoes
January 7, 2013:  Roasted Green Beans with Mushrooms, Balsamic, and Parmesan

Nutritional Information?
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.

More Delicious Low-Carb Breakfasts (including eggs):
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Egg "Muffins" ~ Kalyn's Kitchen
Carb Buster Breakfast ~ The Pioneer Woman Cooks
Baked Eggs with Mushrooms and Parmesan ~ Kalyn's Kitchen
Low-Carb Breakfast Skillet ~ Iowa Girl Eats
Sausage, Mushrooms, and Feta Baked with Eggs ~ Kalyn's Kitchen
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

Blogger Disclosure:
Posts may include links to my affiliate account at Amazon.com, and Kalyn's Kitchen earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!

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18 comments:

Lydia (The Perfect Pantry) said...

Although I'm an eggs-for-breakfast lover, I also love having this alternative idea. I would definitely double the amount, and make enough for a week.

Kalyn Denny said...

Lydia, me too because I love the security of starting out the week with breakfast handled!

AdaptaMom said...

Could I use Frozen Tricolor pepper strips? Also if I'm using brown and serve turkey sausage patties how many pieces should I cut them into?
This would be awesome with Chorizo or italian sausage too!

Kalyn Denny said...

I wouldn't use frozen peppers, but you might like it that way. I like the peppers to be kind of crisp. I'd just cut the sausage into bite-sized pieces.

CJ said...

This reminds me of a dinner dish I do... chicken breast or thighs, bite size pieces of italian sausage and jarred cherry peppers and sliced pepperonicinis. I would totally eat it for breakfast!

Kalyn Denny said...

CJ, that sounds good! I love those jarred cherry peppers.

Erin | The Law Students Wife said...

Kayln, I love hearing about the two different ways you tested the recipe. Thanks for the "behind the scenes" peek. I'm not on South Beach, but I'd 100% faceplant into a big dish of this tasty-looking bake!

Kalyn Denny said...

Thanks Erin. And I hope I convinced you that the brown-the-sausage method is best!

Ann S said...

Sausage, Cheese, Peppers oh my! Yum, definitely on my shopping list for next week. This will be an anytime of day meal for me. Thanks Kalyn, you recipes are always so good!

Kalyn Denny said...

Thanks Ann! I appreciate the nice feedback.

Carol said...

Made this yesterday morning, but used turkey pepperoni (didn't have the sausages), and added some onion and a couple tablespoons of leftover pasta sauce. Topped with cheese, it was like a breakfast pizza without the eggs! I'll bet it would also be good with black or pinto beans and chorizo!

Kalyn Denny said...

Carol, that sounds good!

Rosie said...

Oh My!! This was incredible. I ate it this morning. I did add mushrooms, onions, and red cabbage.

Kalyn Denny said...

Rosie, so glad you liked it. And I love hearing your additions, thanks for sharing that.

Cynthia O'Leary said...

This is a perfect recipe for someone who doesn't like eggs every day for breakfast. I just made the recipe this morning and my husband loved it too. While I had the oven hot, I went ahead and made another batch for breakfast this next week. Perfect! Thank you.
Cynthia O

Kalyn Denny said...

Cynthia, so glad you both enjoyed it and what a great idea to make a double batch!

Emily said...

Great idea, my version based on what I had handy was peppers baked as directed, Al Fresco Spinach and rosemary chicken sausage browned using the broil setting in my toaster oven, and then broiled all together in the oven with a topping of halved cherry tomatoes and feta cheese. I loved it and my husband did too after he got over that I wasn't making eggs too! I am not doing SBD but striving for a lower glycemic and lower sugar way of eating and it's made a big difference.

Kalyn Denny said...

Emily, your version sounds great!

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