Egg & Sausage Casserole
Starting your day off with a breakfast that is low in carbs and filled with protein and healthy fiber is a key way to stay on track with your fitness and fat loss goals. Many breakfast options today are filled with simple sugars and grains which sets you up for a day filled with poor food choices. This recipe for Egg and Sausage Casserole is filled with all of the energy-packed ingredients you need to power your day, to burn fat, and to feel great. Enjoy the leftovers for lunch or dinner!
Servings: 6
Here’s what you need…
- 1 teaspoon olive oil
- ½ cup onion, chopped
- 4 links chicken sausage, sliced into ¼ inch rounds
- 2 cups broccoli, chopped
- ¾ cup shredded cheese, divided
- 8 eggs, beaten
- ¼ cup milk
- ½ teaspoon black pepper
- ½ teaspoon sea salt
- Preheat the oven to 350 degrees F. Lightly grease a large casserole pan with olive oil.
- In a small skillet, place the olive oil over medium heat. Add the chopped onion and cook, stirring often, for 5 minutes or until tender. Remove from heat.
- In a medium bowl combine the tender onion, chicken sausage rounds, broccoli and ¼ cup of the shredded cheese. Spread this broccoli mixture over the prepared casserole pan.
- In a large bowl combine the eggs, milk, pepper, salt and most of the remaining cheese (save a handful to sprinkle over the top of the casserole). Pour the egg mixture over the broccoli mixture in the casserole pan.
- Cover the casserole pan with foil and bake in the preheated oven for 30 minutes. After 30 minutes, remove the foil, sprinkle with the remaining cheese and continue to bake, uncovered, for 15 minutes. Remove from oven, cool for 10 minutes, serve and enjoy!
Nutritional Analysis: One serving equals: 197 calories, 14g fat, 4g carbohydrate, 1g fiber, and 14g protein.
Bacon & Mustard Spiked Green Beans
Here’s a tasty way to serve up garden fresh green beans this summer. Smokey bacon and tangy mustard give these tender-crisp green beans memorable flavor. This side dish pairs perfectly with steak or chicken on the grill or alongside a lettuce wrapped burger. Enjoy!
Servings: 6
Here’s what you need…
- 2 lbs green beans, trimmed
- 6 slices bacon
- ½ cup yellow onion, sliced
- 2 Tablespoons apple cider vinegar
- 2 Tablespoons whole grain mustard
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- Bring a large pot of water to boil. Add the green beans and cook for 5 minutes. Drain the beans into a colander and place under cold water for 20 seconds.
- In a large skillet, cook the bacon until crispy over medium-high heat. Remove the bacon from the skillet, leaving the bacon drippings, and chop into 1-inch pieces.
- Return the skillet to medium-high heat and cook the onions in the bacon drippings for 5 minutes, or until tender. Reduce the heat to low and add the vinegar, mustard, salt and pepper, stirring until fully combined. Add the green beans and the bacon pieces and mix well. Serve and enjoy!
Nutritional Analysis: One serving equals: 158 calories, 8g fat, 12g carbohydrate, 6g fiber, and 10g protein.
Pickled Egg & Tuna Salad
You’ve heard of egg salad and you’ve heard of tuna salad, but have you ever heard of Pickled Egg & Tuna Salad? Basically what we have done here is combine the best of both beloved salads to create a dish that is truly satisfying and nutritious. It’s high in protein, low in carbs and big on flavor. The crunchy bites of tangy pickle are fantastic! This recipe is great to pack for lunch to keep you on track with your healthy eating throughout your workday. Enjoy!
Servings: 4
Here’s what you need…
- 1 (6oz) can albacore tuna, in water, drained and flaked
- 4 hard boiled eggs, chopped
- ¼ cup pickles, chopped
- ¼ cup plain Greek yogurt
- 1 Tablespoon fresh parsley, minced
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 4 butter lettuce leaves for serving
- In a large bowl combine the tuna, eggs, pickles, yogurt, parsley, sea salt and pepper. Mix well until creamy and fully combined.
- Chill the salad for 20 minutes and then serve on the large lettuce leaves. Enjoy!
Nutritional Analysis: One serving equals: 117 calories, 5g fat, 1g carbohydrate, 1g fiber, and 16g protein.
Greek Omelet Waffles
Here’s a fun way to eat your eggs – cooked in a waffle maker! In this recipe the subtle flavors of Greek omelet are served up in a convenient waffle shape – complete with Kalamata olives, feta cheese, roasted red bell peppers, chicken sausage and broccoli. This is the perfect recipe to enjoy for brunch or to make on the weekend and portion out for a week of quick on-the-go breakfasts to grab and enjoy on your way to work.
Servings: 4
Here’s what you need…
- Olive oil spray
- 6 eggs
- ¼ cup milk
- ¼ cup feta cheese, crumbled
- ½ cup roasted red bell pepper, thinly sliced
- ¼ cup Kalamata olives, seeded and chopped
- ¼ cup fresh broccoli, chopped
- ¼ teaspoon sea salt
- ¼ teaspoon black pepper
- 2 links chicken sausage, chopped
- Preheat your waffle griddle on medium-low heat. Spray generously with olive oil.
- In a large bowl combine the eggs, milk, feta, bell pepper, olives, broccoli, sea salt, black pepper and chicken sausage. Mix well until fully combined.
- Transfer ½ cup of the omelet batter into the waffle iron, close, and cook until golden and cooked through. Transfer to a plate and continue cooking the remaining batter in ½ cup scoops. Enjoy!
Nutritional Analysis: One serving equals: 279 calories, 18g fat, 6g carbohydrate, 1g fiber, and 18g protein.