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Easy, Tasty, Filling Breakfast Strata


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This is a great fix-head breakfast. We usually have some variation of this on holidays when there is a lot to do in the morning, but we want a special family breakfast.


  • 1 pound (455 g) turkey sausage
  • 2 cups (475 ml) egg substitute
  • 10 slices whole wheat bread, cubed
  • 3 cups (700 ml) skim milk
  • 1 cup (115 g) low fat cheddar cheese, shredded
  • 1 cup (160) onion, chopped
  • 1 cup (150 g) red bell pepper, chopped
  • 10 ounces (280 g) frozen chopped broccoli, thawed
  • 2 tablespoons (28 g) unsalted butter, melted
  • 2 tablespoons (16 g) all purpose flour
  • 1 tablespoon (9 g) dry mustard
  • 2 teaspoons dried basil


In large skillet, brown sausage. Drain. In large bowl, beat egg substitute. Add remaining ingredients and mix well. Spoon into greased 13 × 9-inch (33 × 23cm) baking pan. Cover and refrigerate 8 hours or overnight. Preheat oven to 350°F (180°C, or gas mark 4). Bake 60 to 70 minutes or until knife inserted near center comes out clean.

Nutrition Detail

  • 3128 Calories (42% from Fat, 29% from Protein, 29% from Carb)
  • 232 g Protein
  • 144 g Total Fat
  • 56 g Saturated Fat
  • 40 g Monounsaturated Fat
  • 24 g Polyunsaturated Fat
  • 224 g Carb
  • 24 g Fiber
  • 32 g Sugar
  • 3536 mg Phosphorus
  • 2464 mg Calcium
  • 6856 mg Sodium
  • 5528 mg Potassium
  • 12272 IU Vitamin A
  • 720 mg ATE Vitamin E
  • 552 mg Vitamin C
  • 384 mg Cholesterol

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To divide this into as many portions as you want to eat it:

  1. When you’re done preparing meal, measure it with a good kitchen scale.
  2. Note the weight.
  3. If you intend to eat it for, let say 2 times, divide its weight by 2 to know the weight of every portion you’ll be taking.

So for this recipe, if we assume the weight is 500g and you have decided to eat it at 2 different meal times, then you must weigh 250g for every portion.

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To lose weight and keep fit, you must know your Daily Calorie Target (DCT) and eat accordingly. Check out our Weight Management Dashboard to get your DCT.

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