Italian Breakfast Casserole Recipe

A favorite of mine and a simple recipe to start the day well, fuel my body, and crush life.

The Italian breakfast casserole has a Mediterranean spring essence with the fresh flavors of the courgettes, tomatoes, and fresh herbs.

Italian Breakfast Bake

This is a twist on the classic eggs and sausage whilst getting in plants to compliment the protein.

The recipe uses only 7 ingredients. I prefer to use quality pork sausages or chorizo can be used. The fat released from the sausages will keep the vegetables juicy when baking.

If you avoid pork then using lamb or beef sausages work.

Italian Brunch Casserole

The egg and sausage bake does not need to solely be a breakfast option. It can make a great dish for brunch, lunch or even dinner. No rules. If you’re missing one of the ingredients like aubergine (eggplant) then switch it up for bell peppers. If you have mushrooms that need to be used then throw them in as well.

If you want more sweetness then add in red or white onions, sauteing them until they become caramilised.

Italian Breakfast Casserole Recipe

Serves: 1 or 2 servings
Prep time: 5 minutes or 50 minutes (depending on if you roast your garlic bulb)
Cooking time: 40 minutes approx
Skill level: Easy to medium

Italian Breakfast Casserole Ingredients

• 1 courgette / zucchini

• 1 aubergine / eggplant

• 4 eggs (pasture-raised)

• 1 bulb garlic or use several black garlic cloves

• 1/2 tsp of sea or Icelandic salt 

• 2 Italian fennel seasoned sausages (or beef, lamb, or another type of sausage - gluten-free with high meat content)

• Fresh rosemary sprigs

• 1 tsp Cooking oil/fat - Extra virgin olive oil or ghee.

Italian Breakfast Casserole Recipe:

1. Slice vegetables into 1cm width lengthways.

2. Coat the aubergine and courgette well in a good quality cooking oil. I am using extra virgin olive oil.

3. Cut the top of garlic bulb and drizzle with your oil.

4. Place all on baking paper and sprinkle rosemary leaves over in a pre heated oven at 180 fan for 50min/60min.

5. It’s ideal to cook the sausages in the oven at the same time. These should be done within 30min but do check if juices run clear before taking out. 

6. Line your casserole dish with vegetables and sliced sausage. 

7. In a separate bowl- whisk 4 whole eggs with your salt and at least 3 roast garlic cloves or black garlic cloves.

8. Simply pour over vegetables and sausage dish and place back in the oven at 150c fan oven for 20 minutes or until the eggs are set and cooked through.

9. Perfect to enjoy straight away!

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Nutrition facts Breakfast Casserole (per serving based on 2 servings)

Calories: 395
Protein: 28
Carbs: 28
Fat: 19
Fibre: 9.6
Vitamin B1: 0.2mg
Vitamin B2: 0.5mg
Vitamin B3: 2mg
Vitamin B5: 2.2mg
Vitamin B6: 0.6mg
Vitamin B9: 104ug
Vitamin B12: 0.8ug
Choline: 281mg
Vitamin A: 542IU
Retinol: 140ug
Vitamin C: 11mg
Vitamin D: 72IU
Vitamin E: 2.1mg
Vitamin K: 12ug
Calcium: 102mg
Copper: 0.3mg
Iron: 2.5mg
Magnesium: 55mg
Manganese: 0.9mg
Potassium: 835mg
Selenium: 30ug
Zinc: 1.8mg
Omega 3: 0.1g
Omega 6: 1.6g

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