Mediterranean Breakfast Casserole

This Mediterranean breakfast casserole transforms your morning routine with a protein-packed dish featuring savory chicken sausage, nutrient-dense kale, sweet cherry tomatoes, and tangy feta cheese. The combination creates a satisfying meal that works beautifully for weekend brunch or meal prep for busy weekdays.

I first made this casserole when hosting a family brunch and needed something substantial that wouldn't keep me in the kitchen all morning. Now it's become our Sunday tradition, with everyone requesting their favorite variation.

Ingredients

• Mild Italian chicken sausage: Adds lean protein without excessive fat. Look for high quality versions without fillers.
• Fresh kale: Provides texture and nutrition. Choose bunches with firm leaves and no yellowing.
• Cherry tomatoes: Burst with sweetness when baked. Select bright, firm tomatoes for best flavor.
• Feta cheese: Brings tangy Mediterranean flavor. Traditional Greek feta made from sheep's milk offers the most authentic taste.
• Large eggs: Form the protein-rich base. Farm-fresh eggs with bright orange yolks yield the best color and flavor.
• Sea salt: Enhances all the flavors. A quality flaky sea salt makes a difference.

Step-by-Step Instructions

Preheat Oven:

Set your oven to 375°F while you prepare the ingredients. This temperature creates the perfect environment for the eggs to set without overcooking.

Cook Sausage:

Heat a non-stick skillet over medium-high heat and add the chicken sausage. Break it apart with a wooden spoon while cooking until it's thoroughly browned with no pink remaining, approximately 5 to 8 minutes. The caramelization adds tremendous flavor to the finished dish.

Wilt Kale:

Add the chopped kale directly to the cooked sausage and cover the skillet. Allow the kale to steam and wilt for about 2 to 3 minutes. The residual heat from the sausage helps break down the fibrous texture of the kale while maintaining its nutrients.

Prepare Eggs:

Crack all 12 eggs into a large mixing bowl and whisk vigorously until completely combined and slightly frothy. This ensures even cooking and texture. Whisk in the sea salt until fully incorporated.

Assemble Casserole:

Transfer the sausage and kale mixture to a lightly oiled casserole dish, spreading it evenly across the bottom. Distribute the cherry tomatoes and feta cheese evenly over the sausage mixture. This layering technique ensures every bite contains all the flavors.

Combine and Mix:

Pour the beaten eggs over everything in the casserole dish. Using a spoon, gently stir to ensure even distribution of all ingredients throughout the egg mixture. Take care not to overmix, which can deflate the eggs.

Bake to Perfection:

Place the casserole on the center rack of your preheated oven and bake for 32 to 40 minutes. Look for set eggs throughout and golden-brown edges as indicators of doneness. The center should be just firm with no jiggling when gently shaken.

Rest Before Serving:

Allow the finished casserole to rest for 10 minutes before slicing. This resting period lets the eggs set completely and makes for cleaner slices when serving.

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The feta cheese is truly what makes this casserole special for me. When I first discovered authentic Greek feta at our local farmers market, it completely transformed this dish from good to extraordinary. The saltiness and creaminess create the perfect contrast to the savory sausage.

Make-Ahead Options

This casserole works beautifully as a meal prep option. You can fully bake it, cool completely, then slice into individual portions. Store these in airtight containers in the refrigerator for up to 4 days. To reheat, microwave individual portions for 60-90 seconds or warm in a 350°F oven for about 10 minutes until heated through.

Versatile Variations

The basic formula of this casserole invites endless customization. Try swapping the chicken sausage for turkey or plant-based alternatives. For vegetable variations, spinach works beautifully in place of kale, while roasted red peppers can substitute for cherry tomatoes. Different cheese options like goat cheese or mozzarella will change the flavor profile completely. The key is maintaining the ratio of eggs to fillings for proper setting.

Serving Suggestions

This casserole stands perfectly on its own, but it pairs wonderfully with a light side salad dressed with lemon and olive oil for a complete brunch. For a more substantial meal, serve alongside whole grain toast or roasted sweet potatoes. A dollop of Greek yogurt with fresh herbs makes an excellent garnish that enhances the Mediterranean flavors.

Nutritional Benefits

This nutrient-dense breakfast option delivers significant health benefits beyond just being low-carb. The combination of eggs and chicken sausage provides complete proteins essential for muscle maintenance. Kale offers substantial vitamins A, C, and K plus minerals like calcium and potassium. The healthy fats from eggs and feta cheese support brain health and help with the absorption of fat-soluble vitamins in the vegetables.

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Recipe FAQs

→ Can I use different types of sausage in this casserole?

Absolutely! While the recipe calls for Italian chicken sausage, you can substitute with turkey sausage, pork breakfast sausage, or even a plant-based alternative. Just note that the nutritional information will vary depending on your choice.

→ How can I store leftovers of this Mediterranean casserole?

Leftover casserole can be stored in an airtight container in the refrigerator for up to 4 days. For longer storage, cut into individual portions and freeze for up to 3 months. Reheat in the microwave or oven until warmed through.

→ Can I prepare this casserole the night before?

Yes! You can prepare all the components the night before and store them separately in the refrigerator. In the morning, simply assemble and bake. Alternatively, you can fully assemble the casserole, cover, refrigerate overnight, and bake in the morning, though you may need to add a few extra minutes to the baking time.

→ What can I substitute for kale in this breakfast casserole?

Spinach makes an excellent substitute for kale and will require even less cooking time to wilt. You could also use Swiss chard, collard greens, or even broccoli florets for a different texture and flavor profile.

→ Is this Mediterranean breakfast casserole keto-friendly?

With only 7g of carbohydrates and 3g of fiber per serving, this casserole is suitable for most ketogenic diets. The high protein (22g) and moderate fat content (11g) make it a well-balanced option for those following a keto lifestyle.

→ What sides pair well with this breakfast casserole?

This casserole works wonderfully with a simple side salad, fresh fruit, or avocado slices. For those not following a low-carb diet, whole grain toast or roasted potatoes complement the flavors nicely. A dollop of Greek yogurt or a drizzle of hot sauce can add another dimension to the dish.