Healthy Eats: Baked Egg Casserole with Kale, Chicken Sausage, Sweet Potato & Red Peppers

If the title of this dish didn't make your mouth water then you should probably just stop reading now.

As a full time working gal, it can be hard sometimes to eat healthy when you're always on-the-go. For me, it's all about connivence. Meal prepping for the week ahead has done me wonders by expanding my cooking knowledge past eggs and avocado on toast - although it's still my ultimate favorite breakfast meal.

This baked egg dish gives you not only a full-packed punch of protein and antioxidants, but a tasty, ready-to-go meal that you can easily heat up in the morning for breakfast or pack it up and take it with you as a snack!

12 eggs
1 pack of chicken sausage (4 in a pack)
1 red pepper
1 cup of chopped kale
1 sweet potato
1/3 cup of water
olive oil
salt and pepper

1. Chop up your chicken sausage, red pepper and sweet potato

I used Al Fresco's all natural Smoked Andouille Chicken Sausage. Warning: this flavor has a little kick to it! There's Spanish paprika, black pepper, and garlic already added to the meat.

2. Add ingredients in pan over olive oil

Sprinkle a little salt and pepper over the ingredients before placing a lid over the top. This will speed up the cooking process to about 7-10 minutes (or until the meat is cooked and potatoes are soft).

3. Add chopped kale to casserole dish

Instead of spraying the pan with Pam, I like to spread coconut oil around the base and sides of the pan. Place your cup of chopped kale on the bottom of the dish spread out.

4. Add cooked chicken sausage, red peppers and sweet potatoes to casserole dish

5. Crack 12 eggs over ingredients

Make sure to leave the yolks in tact (unless you prefer them scrambled) and spread out over the entire dish. Add 1/3 cup of water. Set dish in a 400 degrees pre-heated oven and cook for 30-35 minutes.

Chow time!


  1. Heather RobertsonJuly 24, 2016 at 4:48 PM

    This looks great and easy too! :)

  2. It's a little bit misleading for people that doesn't know much about nutrition to call that ''Healthy Eats''. Animal products contain a huge amount of unhealthy fats and not to mention cholesterol, especially eggs that are one of the most unhealthy foods you can eat because of this.. By law, in the US at least, the egg industry is not allowed to advertise eggs as nutritious, healthy, good for you etc., because it's simply not in any way healthy.

    When it comes to the protein, animal protein is proven to increase the risk of cancer and other illnesses, by a lot. Even if you do not eat animal protein, and get too much of plant based protein, the same goes along with that. Most people are though eating animal protein, so the ''too much of plant based protein'' is not really a concern. Most people seem to think, especially those into fitness, that we need way more protein that we actually need. As a consumer of animal products, many are most likely getting all the protein they need for a day, in just one meal. An excess of protein is unnecessary, it doesn't do anything good for the body, even though you are working out. So to eat eggs for the protein content is not the best you can do.

    Your picture popped up when I searched for kale recipes, so that is how I got here. I just wanted to step by and mention some of what I know, maybe you already know some of it too. I know that not many people do, so I thought it was worth telling. I hope you have a great day! :)