Meal Prep: 5-Ingredient Breakfast Casserole

If you are like me, you're mornings are crazy.  I wake up most days at 4:30am to be at the gym by 5:30am (Okay, maybe not crazy).  I brew my coffee, take a shower and play a podcast (today was The Model Health Show's "Jillian Teta Interview: The Tyriod and Gut Health Connection.")  The last thing I want to do is cook a meal.  So simply, I meal prep my breakfast.

This 5-Ingredient, not counting the scallions, is gluten free.  Gluten may be one of the most heard "buzz" words when it comes to dieting nowadays.  But why?  In the podcast above, it's highlighted that to enhance overall gut motility (the contraction of muscles to mix and propel contents in your GI tract) Teta states, "Eliminate, completely gluten."  Even if you don't have Celiac disease, staying away from gluten has many benefits one of which is shown above.  Here is one of my favorite breakfast meals.  Well, this is a good meal for any time of the day honestly.   

Ingredients

  • 1 lb of sausage

  • 9 vegetarian-fed eggs

  • 6 slices of turkey bacon

  • 1 green bell pepper

  • Handful of onion

I'm Here With You, Step By Step.  Let's Start!

Step One: Preheat your oven to 375 degrees

Step Two: Warm a skillet, add a little extra virgin olive oil and put the whole pound of sausage in the pan.

Step Two: Warm a skillet, add a little extra virgin olive oil and put the whole pound of sausage in the pan.

Step Three:  As the sausage is browning, cut the whole green pepper (take out the seeds) and roughly a handful of onions.  It doesn't have to be sliced and diced to perfection.  I more-less chop at it.

Step Three:  As the sausage is browning, cut the whole green pepper (take out the seeds) and roughly a handful of onions.  It doesn't have to be sliced and diced to perfection.  I more-less chop at it.

Step Four: When the sausage is almost finished, add the bell pepper and onions and mix everything together.

Step Four: When the sausage is almost finished, add the bell pepper and onions and mix everything together.

Step Five: I love to use a shaker to whisk together the nine eggs.  Put the Blender Ball in there and go to work.  By the way, HDL cholesterol (found in the yolk of the egg) is good for you.  Eat the yolk!

Step Five: I love to use a shaker to whisk together the nine eggs.  Put the Blender Ball in there and go to work.

By the way, HDL cholesterol (found in the yolk of the egg) is good for you.  Eat the yolk!

Step Six:  Thinly slice the six pieces of turkey bacon and throw them in a pan.  

Step Six:  Thinly slice the six pieces of turkey bacon and throw them in a pan.  

Step Seven: Once the bacon is finished, pour the eggs in with the sausage and veggies.  Sprinkle the bacon on top.

Step Seven: Once the bacon is finished, pour the eggs in with the sausage and veggies.  Sprinkle the bacon on top.

Step Eight: Bake for 25 - 30 minutes (middle rack)

Step Nine: After 25 - 30 minutes, pull it out of the oven.  Let it sit for five minutes.  Cut this delicious breakfast in six pieces and store for later.  Note: Wait until it's completely cooled off before storing it in your refrigerator.

Step Nine: After 25 - 30 minutes, pull it out of the oven.  Let it sit for five minutes.  Cut this delicious breakfast in six pieces and store for later.  Note: Wait until it's completely cooled off before storing it in your refrigerator.

Nutrition Facts Per Serving

Fat:  27.9 grams

Protein:  19 grams

Carbohydrate:  2.5 grams

Next week when I prepare these meals I will opt for turkey bacon to get the amount of fat down.  Healthy fat is an amazing source for optimization bodily functions but animal fat isn't the best source for fuel, cell health, or anything really.  When making these lifestyle changes it's often like those graphs that shows what success really looks like (a squiggly line).  Step by step, you and I are making better choices every day.  

Follow me on Instagram @shanejenne and tag me in a photo or video of you preparing this meal.  I am curious to see what you think of it and what you may have done differently.

 

Shane JenneComment