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Autumn Breakfast Casserole⏱ 70 min total
Recipes

Autumn Breakfast Casserole

Per 1 serving · 218 g · 13 ingredients

Calories
304
15%
of a 2,000 cal day
  • Protein
    14g
    19% of calories
  • Carbs
    15g
    19% of calories
  • Fat
    21g
    62% of calories
Portion

At a glance

One serving of Autumn Breakfast Casserole (218 g) has 304 calories, with 14 g of protein, 15 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (62% of calories). It is high in protein (29% DV), Vitamin A (24% DV) and Vitamin C (63% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 25%, 32% and 65% of the daily value.

Per 100 g
140cal
low energy density
Protein per 100 cal
4.7g
Net carbs
12g
carbs minus fiber
Fiber
2.6g
3.1 g sugar

High in

20%+ of the daily value

  • Protein29%
  • Vitamin A24%
  • Vitamin C63%
  • Vitamin K135%
  • Thiamine27%
  • Riboflavin (B2)32%

Good source of

10–19% of the daily value

  • Vitamin E11%
  • Niacin18%
  • Folate (B9)19%
  • Potassium13%
  • Zinc16%
  • Manganese15%

Watch

20%+ of the daily value

  • Sodium25%
  • Saturated fat32%
  • Cholesterol65%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 50 min
  1. 1

    Preheat the oven to 400°F. Line a large baking sheet or two medium sheets with parchment paper. Lightly spray a 9 x 13-inch baking pan with cooking spray.

  2. 2

    Spread the quartered mushrooms, diced potatoes, red bell pepper, and onion on the baking sheet(s). Drizzle with half of the olive oil, season with salt and pepper, and toss to coat. Arrange in a single layer and bake for 20-25 minutes until the potatoes are tender.

  3. 3

    While the vegetables roast, heat the remaining olive oil in a large sauté pan over medium-high heat. Cook the Italian sausage until browned, breaking it up with a spoon. Add minced garlic and chopped kale, and sauté for 2-3 minutes until fragrant. Transfer to the baking dish.

  4. 4

    When the vegetables are done roasting, add them to the baking dish and toss with the sausage.

  5. 5

    In a large bowl, whisk together the eggs, milk, Old Bay seasoning, and additional salt and pepper. Pour the egg mixture evenly over the sausage and vegetables.

  6. 6

    Bake uncovered for 30-35 minutes until a toothpick inserted in the center comes out clean. If the top browns too quickly, cover with foil. Cool on a rack for 10 minutes before serving.

  7. 7

    Slice, serve, and enjoy.

Vitamins & minerals

Amounts for 1 serving (218 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A212 μg
24%
Vitamin C56 mg
63%
Vitamin D1 μg
7%
Vitamin E2 mg
11%
Vitamin K162 μg
135%
Thiamine0.3 mg
27%
Riboflavin (B2)0.4 mg
32%
Niacin3 mg
18%
Vitamin B61 mg
39%
Folate (B9)75 μg
19%
Vitamin B121 μg
35%
Pantothenic acid1 mg
29%
Choline143 mg
26%

Minerals

NutrientAmount% Daily Value
Calcium95 mg
9%
Iron2 mg
27%
Potassium604 mg
13%
Magnesium39 mg
9%
Phosphorus228 mg
33%
Zinc2 mg
16%
Copper0.5 mg
53%
Manganese0.3 mg
15%
Selenium26 μg
47%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene15 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene1,547 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid2 g—
Glycine1 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose1 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats10 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol79 μg—
Serine1 g—
Starch8 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 61 g—
Tryptophan0.1 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 304 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 58min
    Walking (3.5 mph)
  • 37min
    Cycling (moderate)
  • 25min
    Running (6 mph)
  • 43min
    Swimming laps

Common questions

How many calories are in Autumn Breakfast Casserole?

One serving of Autumn Breakfast Casserole (1 serving) has 304 calories, which works out to 140 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Autumn Breakfast Casserole high in protein?

It provides a solid 14 g of protein per serving (29% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Autumn Breakfast Casserole keto-friendly?

It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 19% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Autumn Breakfast Casserole?

586 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Autumn Breakfast Casserole?

3.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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