Candida Diet Friendly Sausage and Vegetable Egg Casserole
This hearty baked casserole is the kind of satisfying, crowd-pleasing meal that makes eating clean feel genuinely effortless. Savory ground pork sausage — made without added sugar — gets layered with sautéed red bell pepper, zucchini, and wilted spinach, all seasoned with garlic, oregano, and smoked paprika for serious depth of flavor. The egg custard, whisked together with full-fat coconut milk instead of dairy cream, bakes up silky and rich without relying on anything that could feed unwanted yeast overgrowth. Torn fresh mozzarella melts across the top into golden, bubbly pockets that make every slice look as good as it tastes. One of the trickiest parts of following a candida-conscious eating plan is finding meals that feel indulgent without leaning on grains, refined starches, or hidden sugars — this casserole checks every box. It serves six, so it's ideal for meal prepping a week of breakfasts or feeding a hungry table at brunch without any last-minute stress. Let it rest for ten minutes before slicing and finish with a scatter of fresh parsley for a little brightness that ties the whole dish together.
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Learn more →Ingredients
6 servings
For the filling
- 1 lb ground pork sausage (no sugar added)
- 1 tbsp olive oil
- 1 red bell pepper, diced
- 1 medium zucchini, diced
- 2 cups baby spinach, roughly chopped
- 3 cloves garlic, minced
- 1 tsp dried oregano
- ½ tsp smoked paprika
- ½ tsp salt
- ¼ tsp black pepper
For the egg custard
- 8 large eggs
- ½ cup full-fat coconut milk
- ½ tsp salt
- ¼ tsp black pepper
For the topping
- 4 oz fresh mozzarella, torn into pieces
Chef's tipUse it the same way as fresh mozzarella, in caprese, salads, skewers, or on pizza.
For serving
- 2 tbsp fresh parsley, chopped (optional)
Instructions
- 1
Preheat the oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish with olive oil and set aside.
- 2
Heat 1 tbsp olive oil in a 12-inch oven-safe skillet over medium-high heat until shimmering. Add the sausage and cook, breaking it into crumbles, until browned throughout with no pink remaining, about 6–8 minutes. Transfer the sausage to the prepared baking dish using a slotted spoon, leaving the rendered fat in the skillet.
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