A hearty, low-carb baked egg casserole inspired by the dish in your photo. It has layers of tender zucchini, peppers, savory sausage, eggs, and melted cheese with a golden top.
Ingredients — 6 servings
Vegetables
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2 medium zucchini, grated
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1 small red bell pepper, finely diced
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½ small onion, finely diced
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2 cloves garlic, minced
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2 tbsp chopped fresh parsley
Protein
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250 g (about ½ lb) breakfast sausage, chicken sausage, or beef sausage
Egg mixture
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6 large eggs
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½ cup (120 ml) milk or heavy cream
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½ tsp salt
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½ tsp black pepper
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½ tsp paprika
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½ tsp Italian seasoning
Cheese
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1 cup (100–110 g) shredded mozzarella
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½ cup (50 g) shredded cheddar
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2 tbsp grated Parmesan
For cooking
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1 tbsp olive oil
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Cooking spray or a little butter for the baking dish
Instructions
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Prepare the zucchini:
Grate the zucchini and place it in a clean kitchen towel. Squeeze firmly to remove as much liquid as possible. This is important—the casserole can become watery otherwise. -
Cook the sausage:
Heat olive oil in a skillet over medium heat. Add the sausage and cook for 5–7 minutes, breaking it into small pieces until browned and cooked through. -
Add vegetables:
Add onion, bell pepper, and garlic. Cook for another 3–4 minutes. Stir in the squeezed zucchini and cook for 2 minutes. -
Prepare the eggs:
Whisk together eggs, milk/cream, salt, pepper, paprika, and Italian seasoning. -
Assemble:
Grease an approximately 8 × 8-inch (20 × 20 cm) baking dish. Spread the sausage-vegetable mixture evenly inside. Pour the egg mixture over it. -
Add cheese:
Sprinkle mozzarella, cheddar, and Parmesan evenly over the top. -
Bake:
Bake uncovered at 180°C / 350°F for 30–40 minutes, until the center is firm and the cheese is golden. -
Rest and serve:
Let it stand for 5–10 minutes, then cut into squares. Garnish with fresh parsley.
Tips for the best result
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Don’t skip squeezing the zucchini. It contains a lot of water.
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For a richer casserole, replace the milk with heavy cream.
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Add mushrooms, spinach, tomatoes, or jalapeños if desired.
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For a vegetarian version, replace sausage with sautéed mushrooms or plant-based sausage.
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For extra browning, broil for 1–2 minutes at the end, watching carefully.
Approximate Nutrition
Per serving — 1/6 of recipe:
| Nutrient | Approx. amount |
|---|---|
| Calories | 330 kcal |
| Protein | 23 g |
| Fat | 23 g |
| Carbohydrates | 8 g |
| Fiber | 2 g |
| Net carbs | 6 g |
| Sugar | 4 g |
| Sodium | ~650 mg |
Nutrition varies substantially depending on the sausage, cheese, and milk used. These figures are estimates, not medical or dietary advice.
FAQ
Q: Can I make this ahead of time?
Yes. Assemble it, cover, and refrigerate for up to 24 hours. Bake when ready, adding roughly 5 minutes to the cooking time.
Q: Can I freeze it?
Yes. Cool completely, portion, wrap well, and freeze for up to 2–3 months. Thaw overnight in the refrigerator and reheat until hot.
Q: Why is my casserole watery?
Usually because the zucchini wasn’t squeezed enough. You can also let the cooked vegetable mixture cool slightly before adding the eggs.
Q: Can I use cottage cheese?
Absolutely. Add ½ cup cottage cheese to the egg mixture for extra protein and a creamy texture.
Q: How do I know it’s fully cooked?
The center should be set rather than liquid or jiggly. If using a thermometer, aim for about 71°C / 160°F in the center.
Q: Can I make it without meat?
Yes. Use mushrooms, spinach, extra zucchini, or a meat-free sausage alternative.
Q: What should I serve with it?
A fresh green salad, sliced avocado, roasted tomatoes, or fruit makes an easy complete meal.