Sausage & Veggie Egg Casserole

Breakfast is my favorite meal of the day but usually the meal I don’t have time to make. This is where food prep comes in! I usually make egg muffins but a few weeks ago I threw my muffin pans out. They were the non-stick kind except they didn’t work very well and my egg muffins kept sticking to them and getting destroyed. I put up with it for a while but in the end, the muffin pans won.  Or did they?  I ended up throwing them away, egg muffins in them and all. So now I have no muffin pans. That’s where this Sausage and Veggie Egg Casserole comes in!

This recipe is so easy, just throw a bunch of stuff in a baking dish, cut it into squares and you’re done! You will notice that I didn’t put exact measurements for everything in this recipe. I’m going through a period of stress and anxiety and to make my life easier I improvise my recipes more and just kind of throw stuff together. I promise it’s still really easy to make! If I can go from solely cooking frozen dinners and not knowing how to cook, to cooking without measurements, you can too!

Sausage & Veggie Egg Casserole | Servings About 20

  • 1lb Turkey Sausage
  • 18 Eggs
  • A Few Hand Fulls Frozen Hash Browns
  • A Few Hand Fulls Shredded Cheddar Cheese
  • 2 Green Peppers (chopped)
  • 1 Yellow Onion (chopped)
  • 1/2 to 1 Cup Tomatoes (diced)
  • 2 Tsp Minced Garlic
  • Salt to Taste
  • Pepper to Taste
  • Dried Basil to Taste

Instructions: Cook sausage in a skillet on the stove over medium high heat for about 10 minutes or until all pink is gone. Drain liquids. Add onion and garlic to the skillet, sauté until onions are translucent. Turn off heat.

Preheat oven to 375 and grease a 9″x13″ baking dish with butter or cooking spray. Whisk 18 eggs in a large mixing bowl. Add salt, pepper, and dried basil. Mix to combine.

Add a layer of frozen hash browns to the baking dish, enough to cover the bottom of the dish. Add the sausage, peppers, onions and tomatoes as the next layer. Add a layer of shredded cheese, add as much or as little as you like. Add the egg mixture ensuring it spreads throughout the dish. Add another layer of cheese if you like the top brown and crispy. Bake for 60 minutes.

Remove from oven and let cool for about 15 minutes before cutting into about 20 squares. You can cut the squares as small or as big as you like so you may get less or more servings depending on how you cut them. Store in an airtight container in the fridge for no more than 4 days.

Everything Bagel Seasoning

I love everything bagels with cream cheese. But they aren’t very healthy.  They’re packed full of empty carbs and really don’t have much nutritional value. I wanted to be able to enjoy the taste of an Everything Bagel but enjoy some nutrition at the same time. So I came up with Everything Bagel Toast!

I use sprouted whole grain bread, everything bagel seasoning, and goat cheese to recreate all the yummy-ness of an Everything Bagel. If you have issues with gluten you can use gluten free bread instead but I find that sprouted grain bread doesn’t affect my digestion the way regular whole grain bread does. I use Ezekiel sprouted whole grain bread. It’s found in the frozen food section and contains NO preservatives, is GMO free, and has far fewer ingredients than other breads on the market.

I use spreadable goat cheese to replace cream cheese and seriously it tastes so much better than cream cheese. Cream cheese now tastes bland to me.

Fun Fact: Cheese made from goat’s milk has slightly less lactose than cheese made from cow’s milk. This may make it easier to digest but it’s debatable and depends on the person. I find that I’m okay with goat’s milk products and not with cow’s milk products. I’m also NOT lactose intolerant. Also, goat’s milk products may be easier to digest because the fat molecules are small where as in cow’s milk products the fat molecules are large.

The most important part of the Everything Bagel Toast is that you need the Everything Bagel Seasoning! Check out the recipe below.


Everything Bagel Seasoning | Makes a little more than 1 Cup

  • 4 Tbsp Dried Minced Garlic
  • 4 Tbsp Dried Minced Onion
  • 4 Tbsp Poppy Seeds
  • 4 Tbsp Toasted Sesame Seeds
  • 2 Tbsp & 2 Tsp Coarse Sea Salt

Instructions: Mix all spices together. Store in an airtight container.

Once you’ve made yourself a batch of the Everything Bagel Seasoning, you’re ready to put it on EVERYTHING! I like putting it in eggs, rice, oatmeal, etc. My favorite thing to do with it is to recreate a healthy version of the Everything Bagel. Check out my Everything Bagel Toast recipe below!

Everything Bagel Toast | Servings 1

  • 1 Slice Sprouted Grain Bread (or Gluten Free Bread)
  • 2 Tbsp Spreadable Goat Cheese
  • Everything Bagel Seasoning to Taste

Instructions: Toast the bread. Spread goat cheese on the bread. Sprinkle with Everything Bagel Seasoning. Enjoy!

Spinach & Onion Egg Muffins

We love eggs at our house but there’s never much time in the morning to make an egg dish. This is where egg muffins come in! They are so versatile because you can change up the ingredients each week to spice it up! Personally, I love adding veggies to get my family to eat more of them but you can add ham, sausage, potato, or whatever else you like.


Spinach & Onion Egg Muffins | Servings 24

  • 24 Organic or Pasture Raised Eggs
  • 2 BIG Handfuls Spinach (roughly chopped)
  • 1/2 of 1 Large Onion (chopped into small pieces)
  • 6oz Shredded Cheddar Cheese (omit if you are Paleo)
  • 1 Tbsp Olive Oil

Instructions: Preheat oven to 350 degrees. Whisk eggs until blended well, set aside. Sauté onion in olive oil over medium heat until translucent. Add spinach, allow to wilt, then remove from heat. Add sauteed spinach and onion to egg mixture. Add cheese. Stir to combine. Spray 2 muffin pans with Avocado Oil Spray. Evenly spoon egg mixture into each muffin pan cup. Bake for about 15 minutes. You may need to adjust cooking time depending on how fast your oven cooks. When finished run a knife along edges of muffin pan cups to easily remove egg muffins. Store in the fridge in an airtight container.  Gently reheat in microwave when ready to eat.

Veggie Egg Muffins

Eating veggies at breakfast is hard for me so I usually try to throw them into an egg muffin recipe.  Plus, we eat a lot of eggs in our house and we never have the time to make them in the morning.  Egg muffins are the perfect breakfast on the go!  You can prep them on Sunday and just pop ’em in the microwave every morning before you run out the door.

Veggie Egg Muffins | Servings 24

  • 24 Organic or Pasture Raised Eggs
  • 1/4 cup Unsweetened Original Almond Milk
  • A few handfuls of chopped Spinach
  • 1 cup diced Cherry Tomatoes

Instructions: Preheat oven to 350 degrees. Whisk eggs and almond milk until blended well.  Then add chopped spinach and diced cherry tomatoes. Stir to combine. Spray 2 muffin pans with Avocado Oil Spray. Evenly spoon egg mixture into each muffin pan cup. Bake for about 18 minutes.  You may need to adjust cooking time depending on how fast your oven cooks. Mine cooks on the faster side. When finished run a knife along edges of muffin pan cups to easily remove egg muffins. Store in the fridge in an airtight container.  Gently reheat in microwave when ready to eat.

Banana Almond Smoothie

I wish I could eat more vegetables at breakfast time but I’m just not craving the green stuff that early in the morning.  I love savory foods for breakfast like eggs, Ezekiel toast with goat cheese, and Jones sugar free sausage but sometimes I’m craving something a little sweet.  This Banana Almond Smoothie hits the spot!  Check out the recipe below!


Banana Almond Smoothie | Serves 1

  • 1/2 cup Water
  • 1/2 cup Unsweetened Original Almond Milk (I like Silk b/c it doesn’t have Carageenan)
  • 1 Ripe Banana
  • 2 tbsp Almond Butter (check to make sure there’s no added sugar)
  • 1/2 tsp Vanilla
  • Cinnamon to taste

Instructions: Blend and enjoy!  You can add ice as well but I like to add it after because sometimes it prevents the almond butter from blending smoothly.


Almond Butter Oatmeal Balls

This is one of my favorite recipes for when I’m craving something sweet.  These balls are packed full of unsaturated and saturated fats for lots of energy.  Plus, they are gluten free and paleoish.  I say paleoish because of the oats.  True paleo people don’t eat them but I cook with the gluten free kind occasionally.


As someone who uses the Paleo Diet as a base for what I eat, I don’t want to go overboard with sugar.  This recipes calls for 100% cacao, unsweetened coconut, and sugar free almond butter so the only sugar source in these balls is from the honey.  There’s a minimal amount of sugar in the gluten free oats and the ground flaxseed.

Almond Butter Oatmeal Balls

These are super easy and quick to make.  Check it out!

Almond Butter Oatmeal Balls | Makes About 20 1 Inch Balls | Serving Size: 1 – 2 Balls

  • 1 Cup Gluten Free Rolled Oats
  • 1/2 Cup Ground Flaxseed
  • 2/3 Cup Unsweetened Coconut Flakes
  • 1/2 Cup Unsweetened Cacoa Chips (100% Cocoa)
  • 1/3 Cup Local Honey
  • 1/2 Cup Sugar Free Almond Butter
  • 2 Tsp Vanilla Extract

No Bake Instructions:

  1. Mix all ingredients in a large mixing bowl.
  2. Refrigerate for 15 to 30 minutes to firm up the dough.
  3. Roll into 1 inch balls.
  4. Enjoy!
  5. Store the extra balls in a sealed container in the refrigerator.