Dr. Kumfer's Kitchen: Vegetarian Southwest Egg Casserole


A healthy breakfast can be hard to come by, but there are so many quick and easy options out there. Cereal, instant oatmeal, pop-tarts, or a piece of fruit on the go but many of the quick and easy options tend to be less nutritious but more convenient. One of the best ways to stay ahead of the morning rush is to make one big meal and spread it out through the week. Egg casserole is a great and easy way to prepare for the week ahead because you can make one big casserole and reheat it throughout the week. We have posted about our Egg Casserole before, but this week we spice things up and change up the flavor a bit. We recently had a big family brunch and it was a hit.

What You Need:

  1. 18 eggs

  2. 2 bell pepper

  3. 3 green onions

  4. 1 cup milk*

  5. 2 cups cheese*

  6. 1 packet taco seasoning (No taco seasoning? You can Google how to make your own with Cumin, Onion Powder, Salt, Pepper, Chili Powder, Garlic Powder, Paprika)

  7. 3/4 lb veggie sausage

Looking to make the recipe a little lower in fat and calories? Try substituting unsweetened almond milk or using ½ the amount of cheese.

What You Do:

  1. Chop peppers and onions and cook in a skillet on low. After softened add 1/2 packet of seasoning to mix

  2. Thaw veggie sausage and chop finely.

  3. Add milk to eggs and mix with a whisk.

  4. Pour egg mix into casserole dish. Add veggies and then sausage to casserole.

  5. Add 1 cup cheese and stir into mixture and then top with the remaining cheese.

  6. Cook at 375 on convection for 45 minutes or until cooked in the center.

  7. Allow a few minutes to cool and then cut and serve.

Nutrition Per Serving (recipe makes 16 servings):

Protein: 15.75 g

Fat: 11.9 g

Carbs: 4.1 g

Calories: 188

You can also top it off with some sour cream, salsa or avocado for some added flavor!

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Kumfer Family Dental Hours
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