As of 2011, the Centers for Disease Control and Prevention recommends following a diet that allows for 45 to 60 percent of your total daily calories to come from complex carbohydrates. Whether for medical or personal reasons, some people opt for a diet that allows for a significantly lower intake of carbohydrates. Although it may seem difficult to follow a low-carb diet, a variety of foods --- including sausage egg casserole --- are allowed on the plan.
Low-Carb Diets
While some people with certain medical conditions, such as diabetes, follow a low-carb diet to prevent dangerous health complication, other people follow the diet simply to lose weight. A low-carb diet limits consumption of bread, grains, rice, dairy products, legumes, sugary snacks, certain vegetables and fruits. In lieu of these items, the low-carb diet is filled with meat, poultry, seafood, eggs and certain nonstarchy vegetables.
Low-Carb Dangers
Although carbohydrates often receive a bad reputation, they actually play an important role in proper body functioning. When carbohydrates are consumed, your body converts them into glucose, the primary source of energy for the body. Without carbohydrates, your body might have a difficult time producing fuel and functioning optimally. Although a low-carbohydrate diet can promote weight loss, the weight will likely return once you resume your normal diet. With a heavy emphasis on meats and eggs, low-carb diets can also be quite high in saturated fat and cholesterol, potentially increasing your risk of heart disease. To ensure your health and safety, consult a physician or dietitian before starting a low-carb diet.
Sausage Egg Casserole
The two main ingredients involved in the casserole --- sausage and eggs --- are both insignificant sources of carbohydrates. Therefore, a sausage egg casserole can be a healthy addition to a low-carb diet. However, you can still make a few substitutions to prepare a healthier casserole. To reduce the amount of fat and cholesterol in the dish, use only egg whites and lean ground turkey sausage. Although milk contains carbohydrates, using a small amount of it in the casserole should be acceptable. To reduce calories and fat, opt for skim milk and low-fat cheese. To make your sausage egg casserole even healthier, add a variety of chopped vegetables to the dish, such as tomatoes, onions, bell peppers, zucchini and mushrooms.
Recipe Ideas
Since the sausage and eggs require different methods of cooking, you'll want to cook your sausage before preparing the casserole. For a casserole, use crumbled or ground sausage --- or a healthier substitute --- and cook it in a skillet over medium heat until no longer pink. If desired, add seasonings such as garlic, pepper, sage or crushed red pepper flakes to the sausage as it cooks. Strain off and discard the fat and grease before combining the sausage with the eggs. Transfer the cooked sausage to a casserole dish. If desired, add cooked vegetables or other types of cooked meat to the casserole dish as well. In another bowl, whisk the eggs with nonfat milk and pour the mixture over the sausage. For a bit of extra flavor, top with low-fat cheese and bake at 350 degrees F for approximately 40 to 45 minutes.
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