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Kalyn's Kitchen

Low-Carb Sausage, Kale, and Mozzarella Egg Bake

You can use any sausage or greens you prefer for this tasty Low-Carb Sausage, Kale, and Mozzarella Egg Bake. The recipe is also Keto, low-glycemic, gluten-free, and South Beach Diet friendly. Use Breakfast Recipes to find more recipes like this one.

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Low-Carb Sausage, Kale, and Mozzarella Egg Bake found on KalynsKitchen.com

A few years ago I got infatuated with Sabatino’s Smoked Mozzarella Chicken Sausage with Artichoke and Garlic, and I used them in a variety of dishes, and even featured them as one of my Kalyn’s Kitchen Picks where I give a shout-out to the products I buy over and over. Then they disappeared from Costco for a while and I couldn’t find them anywhere. (Don’t you hate it when that happens?)

When I recently spotted them again at Costco, I bought a few packages for the freezer, and when I made this Sausage, Kale, and Mozzarella Egg Bake using these tasty sausages, I couldn’t resist snapping some new photos to replace the original ones that I was never that crazy about. This type of recipe that I call an “egg bake” is a little different than the Low-Carb Breakfast Casseroles that I often make for breakfast; egg bakes have more veggies, meat, and cheese, with just enough egg to hold it together.

I love this combination with the Sabatino’s chicken sausage and kale, but you can use any combination of sausage and kale that appeals to you in a recipe like this. And if you’d like a little bit more egg, you can certainly make that change as well! (And just in case anyone is wondering, Sabatinos has not paid me to feature their sausage, and I’m pretty sure they don’t even know I’m alive.)

Sausage, Kale, and Mozzarella Egg Bake found on KalynsKitchen.com

Cut the sausage in half lengthwise, and then into thick slices. Brown slices in a frying pan, then add them to the casserole dish that you’ve sprayed with olive oil or non-stick spray.

Sausage, Kale, and Mozzarella Egg Bake found on KalynsKitchen.com

Add a little more oil to the same frying pan and saute the baby kale (or chopped kale) just until it’s started to wilt. Layer the wilted kale, Mozzarella, and sliced green onions over the sausage, add the beaten eggs, stir, season with salt and pepper, and bake at 375F/190C for 30-35 minutes, or until it’s done to your liking.

Sausage, Kale, and Mozzarella Egg Bake found on KalynsKitchen.com

Serve hot, with a dollop of sour cream to add at the table if desired. This will keep in the fridge for about a week and can be reheated in a microwave or in a pan on the stove.

More Egg Bakes or Egg Casseroles You Might Like:

Egg Casserole with Italian Cheeses, Sun-Dried Tomato, and Fresh Herbs ~ The Perfect Pantry
Kale and Feta Breakfast Casserole ~ Kalyn’s Kitchen
Veggie Egg Casserole ~ Budget Bytes
Swiss Chard, Mozzarella, and Feta Egg Bake ~ Kalyn’s Kitchen

Weekend Food Prep:

This recipe has been added to a new category called Weekend Food Prep  to help you find recipes you can prep or cook on the weekend and eat during the week!

Sausage, Kale, and Mozzarella Egg Bake

You can use any sausage or greens you prefer for this tasty Low-Carb Sausage, Kale, and Mozzarella Egg Bake.

Ingredients:

  • 4 links (12 oz. total) pre-cooked chicken-garlic sausage or garlicky pork sausage (see notes)
  • 1 tsp. + 1 tsp. olive oil
  • 4 cups (packed) baby kale leaves (or you can use thinly sliced regular kale)
  • 1/2 cup thinly sliced green onions (optional, or use less if you’re not a green onion fan like I am)
  • 1 1/2 cups grated mozzarella (use low-fat or full-fat, whichever you prefer
  • 8 eggs, beaten (or more if your pan is a little bigger)
  • 1 tsp. Spike Seasoning (more or less to taste, or use any type of all-purpose seasoning blend)
  • fresh ground black pepper to taste
  • sour cream for serving (optional)

Directions:

  1. Heat oven to 375F/190C.  Spray a 9″x12″ casserole dish with non-stick spray.  (The dish can be slightly smaller too, which will give a thicker result. If your dish is bigger than this, I’d use a couple more eggs.)
  2. Cut the sausage in half lengthwise, and then slice into half-moons about 3/8 inch thick.
  3. Heat 1 teaspoon of olive oil in a large non-stick frying pan and cook the sausage until it’s well-browned.  Put browned sausage in the bottom of the casserole dish.
  4. Put the second teaspoon of oil into the same pan and saute the baby kale just until it starts to wilt, about 2 minutes.  (If you’re not using baby kale this may take a minute or two longer.)
  5. Put the wilted kale over the sausage in the casserole dish.  Sprinkle green onions and grated mozzarella over the kale, season with Spike Seasoning and black pepper, and pour the eggs over.
  6. Use a fork to gently “stir” so that all the ingredients are coated with egg.
  7. Bake 30-35 minutes, depending on how browned you like it.
  8. Serve hot, with a dollop of low-fat sour cream on top if desired.

Notes:

I used Sabatino’s Smoked Mozzarella Chicken Sausage with Artichoke and Garlic, but you can use any sausage with good flavor. Keto or low-carb dieters may prefer pork sausage for this recipe.

Recipe created by Kalyn.

All images and text ©

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This Low-Carb Sausage, Kale, and Mozzarella Egg Bake is perfect for any low-carb or low-glycemic eating plan. As long as it’s made with low-fat chicken or turkey sausage (with less than 10% fat) and low-fat mozzarella, this type of egg dish is a great low-carb breakfast, lunch, or dinner dish for any phase of the South Beach Diet. Other low-carb diets may prefer full-fat cheese and pork sausage.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, I recommend entering the recipe into this nutrition analyzer, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

Low-Carb Sausage, Kale, and Mozzarella Egg Bake found on KalynsKitchen.com

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23 comments on “Low-Carb Sausage, Kale, and Mozzarella Egg Bake”

  1. Pingback: CT FM 029: November Foods In Season • Recipe This

  2. I like your recipes and can make them higher fat for my plan. Your site is a great one! But if it's so "easy" to go through the process of adding nutritional info, why not do it for folks? You go to all the work of developing a site and keeping it active, why not add the breakdown to entice folks like me coming back? Otherwise, I can find plenty out there who do, but would like to promote you. Maybe you have enough promoting. Take care.

    • Robin I am glad you are enjoying the recipes. I don't think I ever said it was "easy" to add nutritional information?

      What I did do was offer suggestions of how to get that information if you really want it. I find it problematic to calculate it because people use widely differing ingredients when they make a recipe and it's extremely hard to calculate portion sizes (because everyone has their own opinion of how much a portion is!)

      But most important, I already spent 8-10 hours on the average recipe testing, photographing, editing photos, writing the post, and doing social media, and I spend many more hours each day working on the site (including answering comments like this one.) I simply can't spend my ENTIRE LIFE working on the site. And since I have 2,000+ recipes, it feels like once I started offering that people would expect to see it on every recipe, which would be impossible to catch up with.

      To me, since I am offering recipes for free and spending considerable time working on them, it feels more than fair that the few people who really want the nutritional information simply copy the recipe and enter it into Calorie Count (or save to Feedly and check their info, which is even less trouble.) Considering tens of thousands of people per day use the site, I have had very few people complain about this, so I think most people understand my time constraints and how I have to set limits on what I am willing to do.

      Thanks for your understanding.

  3. What great ingredient, sounds and looks delicious. Can't wait to try it. ��

  4. It seems to be One Of The Rules that whenever you find something you like, be it hair colour, Orange Cappuccino, chicken sausage, the Powers That Be will discontinue it.

  5. Sherry, by all means, use whatever ingredients you prefer.

  6. I made this tidy and my husband said he would prefer spinach in place of kale. I used Emeril's Essence in place of Spike to avoid the MSG. Thanks for the recipe!

  7. Hi Cyndi! You and me both on the New Year's commitment. Good luck and hope you are doing well!

  8. Hello from an old "fan!" I am one of those who's starting the New Year with new commitment – who knows how long that will last? But at least I can TRY. I'm coming back to your blog as the source for many of the recipes I'll be using, and this morning your cottage cheese/egg/bacon/green onion "muffins" are in the oven. Thanks so much for being such a fabulous source for SBD recipes.

  9. Becky, so glad you like it. And yes, kale rocks.

  10. I'm all over this. You had me at sausage and mozzarella! And who doesn't' love kale in egg bakes. 🙂

  11. Hi Katie,
    So glad it works for you both! And Happy New Year to you too!

  12. Egg dishes like this make great protein snacks for the hubs… He doesn't need to take insulin for protein, much easier. I, on the other hand, would love it for breakfast ;-)) Happy New Year!

  13. Sparky, this type of egg dish will keep in the refrigerator for at least a week (maybe longer, but mine is usually gone by then!) I just reheat for about 1-2 minutes in the microwave.

  14. I love the idea of Breakfast Casseroles…because I just don't have time to make something like this in the morning! Is there a general rule about storing in refrigerator…how long do they keep and what's the best method to reheat?

  15. Thanks so much for the recipe shout-out!

    I'm loving the look of your egg bake! I have recently been getting into sausage, and I always love kale. This looks like a fantastic start to the day! Yum! 🙂

  16. Jen, I do think Feta would be good in this. The sausage is a little salty, so I would not add any salt (and use Salt-Free Spike if you can.)

  17. This sounds delicious! Do you think I could substitute feta for the mozzarella? (my stomach & most cheeses don't get along, but feta is my friend, lol)

  18. Lydia, I love your breakfast casserole ideas! I agree, these are great to have in the fridge.

    Thanks Joanne. Loved it.

    B+C's Mom, I have never made sausage but I bet you could find a recipe on Google. I buy this sausage at Costco where I think it's about $12 for two packs of 8. I divide them into 4 servings and seal in my foodsaver and freeze.

  19. Looks yummy. Thank you! I love chicken sausage, but it's pricey, whereas chicken is cheap. Any ideas on making your own chicken sausage at home?

  20. I truly think that starting out the day with a good breakfast is the key to any weight loss plan! This sounds like a great way to start your day off right!

  21. Thanks for including one of my recipes. I'm a big fan of breakfast casseroles; I make them when I have guests, but most often for myself. Cook once on Monday, and have a casserole that lasts the entire week. I wish we had a Costco so I could find these sausages and the baby kale you're using in this recipe.

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