Low Fat Breakfast Casserole Recipe

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Low Fat Breakfast Casserole
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  1. Sute onion and pepper in oil until beginning to soften. Add sausage, and, when the sausage is beginning to brown, add the ham. Saute for several minutes more.
  2. Spray a casserole with non-stick spray, and layer 1/2 of the pepper/onion/meat mix in the bottom of the casserole. Top with 1/2 cup of the baking mix (low-fat bisquik) and 1/2 cup of cheese.
  3. Cover the cheese layer with the remaining pepper/onion/meat mix, and top with the remaining baking mix and cheese.
  4. In a large bowl, mix the egg substitute, milk, and spices. Pour the egg mixture over the layers in the casserole, and, with a knife, mix the casserole layers slightly to let the egg mixture penetrate all. At this point, the casserole can be covered to sit in the fridge overnight, or it can be baked immediately. (I prefer to let it sit; the flavors meld and improve).
  5. To bake: Preheat oven to 350 F and bake for 30-45 minutes, until set in the middle. Let cool before serving.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 157.1 Kcal (658 kJ)
Calories from fat 70.61 Kcal
% Daily Value*
Total Fat 7.85g 12%
Cholesterol 29.51mg 10%
Sodium 731.56mg 30%
Potassium 203.87mg 4%
Total Carbs 9.43g 3%
Sugars 2.25g 9%
Dietary Fiber 0.82g 3%
Protein 12.31g 25%
Vitamin C 10.1mg 17%
Iron 0.8mg 4%
Calcium 216.2mg 22%
Amount Per 100 g
Calories 125.32 Kcal (525 kJ)
Calories from fat 56.32 Kcal
% Daily Value*
Total Fat 6.26g 12%
Cholesterol 23.54mg 10%
Sodium 583.54mg 30%
Potassium 162.62mg 4%
Total Carbs 7.52g 3%
Sugars 1.79g 9%
Dietary Fiber 0.65g 3%
Protein 9.82g 25%
Vitamin C 8.1mg 17%
Iron 0.6mg 4%
Calcium 172.5mg 22%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.6
  • 4

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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