Cauliflower Tot & Turkey Sausage Breakfast Casserole: A Delicious & Healthy Start

Are you looking for a breakfast that’s both satisfying and good for you? Look no further! This Cauliflower Tot & Turkey Sausage Breakfast Casserole is packed with flavor, protein, and hidden veggies, making it the perfect way to kickstart your day. It’s also incredibly versatile – you can easily customize it with your favorite cheeses, vegetables, and spices.

This recipe is a fantastic option for meal prepping, too. You can make it ahead of time and simply reheat it in the morning. It’s also great for feeding a crowd, whether you’re hosting a brunch or just want a hearty breakfast for the family.

Let’s dive into the recipe!

## Why Cauliflower Tots in a Breakfast Casserole?

You might be thinking, “Cauliflower tots in a breakfast casserole? Really?” Trust me, it works! Here’s why:

* **Hidden Veggies:** Sneaking in extra vegetables, especially for picky eaters, is always a win. Cauliflower tots provide a mild, slightly sweet flavor that blends seamlessly with the other ingredients.
* **Lower Carb Option:** Compared to traditional potato-based breakfast casseroles, using cauliflower tots significantly reduces the carbohydrate content, making it a more suitable choice for those following a low-carb or keto diet.
* **Texture:** They add a delightful textural element, providing a slight crunch that complements the soft and creamy filling.
* **Flavor Absorption:** Cauliflower tots readily absorb the flavors of the sausage, cheese, and seasonings, creating a cohesive and delicious dish.

## Ingredients You’ll Need

Before you start, gather these ingredients:

* **1 bag (16 ounces) frozen cauliflower tots:** Feel free to use your favorite brand. Ensure they are plain, unseasoned cauliflower tots.
* **1 pound turkey sausage:** Opt for a breakfast sausage variety with your preferred level of seasoning. You can use mild, hot, or even Italian sausage.
* **1 medium onion, chopped:** Yellow or white onion works best.
* **1 bell pepper, chopped:** Any color will do – red, green, yellow, or orange. A combination of colors adds visual appeal.
* **4 ounces cream cheese, softened:** This adds richness and creaminess to the casserole.
* **6 large eggs:** Essential for binding the casserole together.
* **1/2 cup milk:** Whole milk or 2% milk is recommended. You can also use unsweetened almond milk or other non-dairy milk.
* **1 cup shredded cheese:** Cheddar, Monterey Jack, Colby Jack, or a blend of your favorites will work. Sharp cheddar adds a bolder flavor.
* **1 teaspoon garlic powder:** For added flavor.
* **1/2 teaspoon salt:** Adjust to taste.
* **1/4 teaspoon black pepper:** Adjust to taste.
* **Optional additions:**
* Chopped mushrooms
* Spinach or kale
* Diced tomatoes
* Green onions
* Hot sauce
* Fresh herbs (parsley, chives)

## Step-by-Step Instructions

Follow these simple steps to create your delicious breakfast casserole:

**Step 1: Prepare the Cauliflower Tots**

* Preheat your oven according to the package directions of the cauliflower tots. Usually, this is around 400°F (200°C).
* Spread the cauliflower tots in a single layer on a baking sheet.
* Bake for the time specified on the package, usually around 15-20 minutes, or until golden brown and slightly crispy. Remove from oven and let cool slightly. You can optionally cut them in half or quarters after baking for easier integration into the casserole.

**Step 2: Cook the Sausage and Vegetables**

* While the cauliflower tots are baking, cook the turkey sausage in a large skillet over medium heat.
* Break the sausage apart with a spoon as it cooks.
* Once the sausage is almost cooked through, add the chopped onion and bell pepper to the skillet.
* Cook until the sausage is fully cooked and the vegetables are softened, about 5-7 minutes. Drain off any excess grease.
* Remove from heat and set aside.

**Step 3: Prepare the Egg Mixture**

* In a large bowl, whisk together the softened cream cheese, eggs, milk, garlic powder, salt, and pepper until smooth and well combined. Make sure there are no lumps of cream cheese.

**Step 4: Assemble the Casserole**

* Grease a 9×13 inch baking dish with cooking spray.
* Spread the cooked cauliflower tots evenly over the bottom of the dish.
* Sprinkle the cooked sausage and vegetable mixture over the cauliflower tots.
* Pour the egg mixture evenly over the sausage and vegetables, ensuring that everything is well coated.
* Sprinkle the shredded cheese evenly over the top of the casserole.

**Step 5: Bake the Casserole**

* Preheat your oven to 350°F (175°C).
* Bake the casserole for 30-35 minutes, or until the eggs are set and the cheese is melted and bubbly. A knife inserted into the center should come out clean.

**Step 6: Let it Rest and Serve**

* Remove the casserole from the oven and let it rest for 5-10 minutes before slicing and serving. This allows the casserole to set up properly and makes it easier to cut.

**Step 7: Enjoy!**

* Serve the casserole warm. You can garnish it with fresh herbs like parsley or chives, if desired. A dollop of sour cream or salsa also makes a delicious topping.

## Tips for the Perfect Casserole

* **Don’t overcook the cauliflower tots:** Overcooked tots will become mushy in the casserole. Aim for slightly crispy but not burnt.
* **Soften the cream cheese:** Softened cream cheese is essential for a smooth and lump-free egg mixture. Let it sit at room temperature for at least 30 minutes before using.
* **Drain the sausage thoroughly:** Excess grease will make the casserole greasy. Drain the sausage well after cooking.
* **Don’t overbake the casserole:** Overbaking will result in a dry and rubbery casserole. Bake until the eggs are just set.
* **Let it rest before serving:** Allowing the casserole to rest before slicing will help it hold its shape and prevent it from falling apart.

## Variations and Customizations

This recipe is incredibly versatile, so feel free to experiment with different ingredients and flavors. Here are a few ideas:

* **Different Protein:** Substitute the turkey sausage with ground beef, Italian sausage, bacon, or diced ham.
* **Different Cheese:** Try using different types of cheese, such as Gruyere, Pepper Jack, or Swiss cheese.
* **Spice it Up:** Add a pinch of red pepper flakes or a dash of hot sauce to the egg mixture for a little heat.
* **Add More Vegetables:** Incorporate other vegetables like chopped mushrooms, spinach, kale, diced tomatoes, or roasted red peppers.
* **Make it Vegetarian:** Omit the sausage and add extra vegetables, such as sauteed mushrooms, onions, and bell peppers. You can also add crumbled vegetarian sausage.
* **Dairy-Free Option:** Use dairy-free cream cheese, almond milk, and dairy-free shredded cheese.

## Serving Suggestions

This Cauliflower Tot & Turkey Sausage Breakfast Casserole is delicious on its own, but here are a few serving suggestions to complete your breakfast:

* **Fresh Fruit:** Serve with a side of fresh fruit, such as berries, melon, or sliced bananas.
* **Toast or English Muffins:** Offer toast or English muffins with butter or jam.
* **Yogurt:** A dollop of plain Greek yogurt adds a tangy and refreshing element.
* **Coffee or Tea:** Pair with your favorite hot beverage.
* **Orange Juice or Smoothie:** Enjoy with a glass of orange juice or a refreshing smoothie.

## Make-Ahead Instructions

This casserole is perfect for meal prepping. You can assemble it the night before and bake it in the morning. Here’s how:

1. Prepare the casserole according to the instructions up to the point of baking.
2. Cover the casserole tightly with plastic wrap and refrigerate overnight.
3. In the morning, preheat your oven to 350°F (175°C).
4. Remove the plastic wrap and bake the casserole for 35-40 minutes, or until the eggs are set and the cheese is melted and bubbly. You may need to add a few extra minutes of baking time since the casserole will be cold.

## Storage Instructions

* **Refrigerate:** Leftover casserole can be stored in the refrigerator in an airtight container for up to 3-4 days.
* **Reheat:** Reheat individual portions in the microwave or in the oven at 350°F (175°C) until warmed through.
* **Freeze:** You can also freeze the casserole for longer storage. Wrap individual slices tightly in plastic wrap and then place them in a freezer-safe bag. Frozen casserole can be stored for up to 2-3 months. Thaw overnight in the refrigerator before reheating.

## Nutritional Information (Approximate)

* Calories: Approximately 350-400 per serving (depending on the specific ingredients used)
* Protein: 25-30 grams per serving
* Carbohydrates: 20-25 grams per serving
* Fat: 20-25 grams per serving

**Note:** This is just an estimate. For precise nutritional information, use a nutrition calculator and enter the specific ingredients you used.

## Conclusion

This Cauliflower Tot & Turkey Sausage Breakfast Casserole is a delicious, healthy, and versatile way to start your day. It’s packed with protein, veggies, and flavor, and it’s perfect for meal prepping or feeding a crowd. So, ditch the sugary cereals and try this satisfying and nutritious breakfast casserole. You won’t be disappointed!

Enjoy your healthy and delicious breakfast!