Breakfast casseroles are handy for a make ahead low carb breakfast.  Just cook at the beginning of the week and eat a slice or two each morning until it’s gone. Many casserole recipes call for wheat and cow’s milk dairy.  Here’s a wheat and dairy free version for those who need to avoid either of those two allergens.

Serves: 8

Time to Table: 30 minutes

Healing Nutrient Spotlight

Excellent source of vitamin A, phosphorus
Good source of vitamin C, calcium, iron, riboflavin, folate, vitamin B-12, pantothenic acid, selenium

Ingredients*

1 pound nitrate-free organic turkey or chicken sausage, cooked and crumbled
1/2 cup chopped green onions
1/4-ounce can diced green chili peppers, drained
1/4-ounce can mushroom stems and pieces, drained
8 oz. goat’s milk or sheep’s milk feta cheese
12 eggs
1/2 cup unsweetened plain rice milk
2 T. rice flour
1/4 tsp. xanthan gum
1 tsp. baking powder
1/2 tsp. sea salt
1/4 tsp. pepper

*Select organic ingredients for optimum nutrition.

Preparation

In large glass bowl, beat eggs until thick and then stir in sausage, cheese, peppers, mushrooms, onions, rice milk, salt and pepper.  Cover bowl and place in refrigerator overnight. In the morning, whisk in rice flour, baking powder and xanthan gum until well-blended.  Pour into large casserole dish and bake at 350° for about 45 minutes or until eggs are set and casserole is golden-brown.

Nutrition

290 calories, 20 g total fat, 8 g saturated fat, 3 g monounsaturated fat, 1 g polyunsaturated fat, 380 mg cholesterol, 8 g carbohydrate, 1 g fiber, 2 g sugar, 20 g protein, 1120 IU vitamin A, .2 mg riboflavin, .4 mg niacin, 1 mg pantothenic acid, .12 mg vitamin B6, .9 mcg vitamin B-12, 45 mcg folate, 7 mg vitamin C, 45 IU vitamin D, 140 mg calcium, 200 mg phosphorus, 820 mg sodium, 2.2 mg iron, 12 mcg selenium

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute).  She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention.  To learn more, click here.]