Southwest Egg Casserole – WLS Recipes

Egg casseroles are one of my favorite meals. Whether it’s for a weekend brunch of a quick dinner, it’s a wonderful backup plan in my house.

The ingredient list can change in so many {wonderful} ways. I could have added some black beans to this recipe but this does increase the carbohydrates a bit. 

Egg casseroles reheat better than you might image, so if you are a weight loss surgery patient and you realize you can’t eat much of this at once, use it for a quick breakfast or dinner throughout the week! Gastric sleeve, bypass and banding patients tend to do very well with eggs, although it is a case by case situation 🙂

 

 

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Southwest Egg Casserole - WLS Recipes

Course: Breakfast

Cuisine: American, Oven Baked

Servings: 6 servings

Calories: 157kcal

Author: Steph Wagner

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Ingredients

• 1/2 red onion, diced
• 1 each red and yellow bell pepper, diced
• 6 links precooked breakfast turkey sausage, sliced
• 1/2 cup reduced-fat cheddar cheese, shredded
• 8 eggs
• 2 tbsp chili powder
• 2 tsp oregano
• 1 tsp cumin
• 1 tsp salt
• salsa for topping, optional

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Instructions

• Preheat oven to 350F.
• Prep veggies and chop turkey sausage. (If you have the time, I recommend sautéing the onions and bell peppers in a skillet over medium heat for a few minutes). Layer the onions and peppers on the bottom of a 13x9 casserole dish. This recipe could also be made in a muffin tin for cute smaller portions. Cooking time will be similar but maybe 20-25 minutes instead of 30 minutes.
• Add turkey sausage and low-fat shredded cheese over the onions and peppers.
• In a separate bowl, add eggs, salt, cumin, chili powder and oregano. Whisk together and pour over the layers in the casserole dish. Use the back of a spoon to make sure the egg mixture has been distributed evenly.
• Bake for 30 minutes. Remove from oven and let cool. Cut and serve with salsa.

Notes

*Serving sizes on the recipes are not necessarily "bariatric sized" portions but are "traditional" portion sizes.

Nutrition

Serving: 3oz | Calories: 157kcal | Carbohydrates: 3g | Protein: 15g | Fat: 10g | Saturated Fat: 5g | Trans Fat: 1g | Cholesterol: 305mg | Sodium: 1244mg | Potassium: 505mg | Fiber: 2g | Sugar: 2g | Vitamin A: 1848IU | Vitamin C: 29mg | Calcium: 120mg | Iron: 3mg

Nutrition Facts

Southwest Egg Casserole - WLS Recipes

Amount Per Serving (3 oz)

Calories 157 Calories from Fat 90

% Daily Value*

Fat 10g15%

Saturated Fat 5g31%

Trans Fat 1g

Cholesterol 305mg102%

Sodium 1244mg54%

Potassium 505mg14%

Carbohydrates 3g1%

Fiber 2g8%

Sugar 2g2%

Protein 15g30%

Vitamin A 1848IU37%

Vitamin C 29mg35%

Calcium 120mg12%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.