Instructions
- Prepare Your Dish: Preheat your oven to 180°C (350°F). Lightly coat a 9×13 inch baking dish with low-calorie cooking spray. Arrange the frozen potato bites in a single layer at the bottom of the dish.
- Whisk and Layer: In a medium bowl, whisk together the eggs, milk, salt, and pepper until well combined. Evenly sprinkle the crumbled lean sausage and chopped onion (if using) over the potato bites. Carefully pour the egg mixture over everything, ensuring it’s distributed evenly.
- Top and Bake: Sprinkle the shredded reduced-fat cheddar cheese over the top. Bake for 30-35 minutes, or until the eggs are fully set and the cheese is golden and bubbly.
- Serve: Let the casserole cool slightly before slicing and serving. Enjoy!
Nutrition Information (Estimated Per Serving)
- Calories: ~250-280 (depending on specific ingredients used)
- Protein: 18-20g
- Carbohydrates: 20-22g
- Fat: 10-12g
Please note: Nutritional values are estimates and can vary based on specific brands and ingredients used. For precise values, it’s recommended to calculate based on the products you use.
Notes:
- Potato Bites: Opt for standard frozen potato bites rather than those pre-fried or heavily coated. Some brands offer lower-fat versions, which are ideal.
- Lean Protein: Using lean breakfast sausages is key to reducing the fat content. You could also substitute with lean turkey mince or chicken breast, cooked and crumbled.
- Dairy Choices: Skimmed milk and reduced-fat cheese help to keep the calories and fat down without sacrificing flavor.
- Vegetable Boost: Feel free to add more non-starchy vegetables like bell peppers, mushrooms, or spinach for added volume and nutrients without significantly increasing calories.
- Freezer-Friendly: This casserole can be portioned and frozen for quick and easy breakfasts throughout the week.
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