Healthy Breakfast Recipe

        September is Better Breakfast Month! You may be wondering what you can eat in the morning to start your day off on a healthy note. After a while the whole wheat toast, oatmeal, and fruit can get a little old. So, why not try a healthy breakfast casserole? Fitness Magazine’s website provides us with a fantastic recipe that meets these criteria. The “Sunday Sausage Strata” is a flavorful recipe that is full of nutrients!

Sunday Sausage Strata


Servings: 12 servings

Prep: 30 mins

Total: 3 hrs 15 mins


1/2 pound turkey breakfast sausage, (four 2-ounce links), casing removed

2 medium onions, chopped (2 cups)

1 medium red bell pepper, seeded and diced (1 1/2 cups)

12  large eggs

4 cups 1% milk

1 teaspoon salt, or to taste

Freshly ground pepper, to taste

6 cups cubed, whole-wheat country bread, (about 7 slices, crusts removed)

1 tablespoon Dijon mustard

1 1/2 cups grated Swiss cheese, (4 ounces)


1. Coat a 9-by-13-inch baking dish (or similar shallow 3-quart baking dish) with cooking spray.

2. Cook sausage in a large nonstick skillet over medium heat, crumbling with a wooden spoon, until lightly browned, 3 to 4 minutes. Transfer to a plate lined with paper towels to drain. Add onions and bell pepper to the pan and cook, stirring often, until softened, 3 to 4 minutes.

3. Whisk eggs, milk, salt and pepper in a large bowl until blended.

4. Spread bread in the prepared baking dish. Scatter the sausage and the onion mixture evenly over the bread. Brush with mustard. Sprinkle with cheese. Pour in the egg mixture. Cover with plastic wrap and refrigerate for at least 2 hours or overnight.

5. Preheat oven to 350 degrees F. Bake the strata, uncovered, until puffed, lightly browned and set in the center, 55 to 65 minutes. Let cool for about 5 minutes before serving hot.
MAKE AHEAD TIP: Prepare through Step 4 the night before serving.

Nutrition Facts

Calories 256, Total Fat 13 g, Saturated Fat 4 g, Monounsaturated Fat 4 g, Cholesterol 224 mg, Sodium 552 mg, Carbohydrate 20 g, Fiber 3 g, Protein 16 g, Potassium 333 mg. Daily Values: Vitamin C 72%, Calcium 23%. Exchanges: Starch 0.67,Milk 0.33,Vegetable 0.5,Lean Meat 1,Medium-Fat Protein 1.33.
Percent Daily Values are based on a 2,000 calorie diet

        We at Westgate-Jones Insurance Agency are excited about starting our day off right with this delicious recipe! Not only do we want to make sure you and your family is properly insured, but we also want to provide your family with fun, healthy breakfast options.

Westgate-Jones Insurance Agency ~ ~ 352-787-7548

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