Hustle & Soul is a lifestyle blog offering practical advice about food, fitness & wellness. And I'm Diana, the one offering advice. I'm super pumped you're here - thanks for stopping by!



I work pretty early most mornings, so I’m not quite ready to make any big decisions in the morning, like what I’m eating for breakfast. That’s why I make my breakfast once a week and then I don’t have to figure it out or worry about it!

If you remember, back in July I posted a recipe for Breakfast Casserole Muffins. This week’s post is my most recent version of that recipe. After our wedding, I tweaked my macros a bit to get back on track and my body was craving lots of veggies, especially green ones, so this is what I came up with. It’s a protein-packed breakfast bake loaded with a thick layer of green kale to help you start your day right.

And because lots of people ask, yes I make this every single week and yes I eat it every single day (for the most part). It’s so easy, it lasts all week, it reheats well and I don’t have to think about breakfast really ever. Now you don’t have to, either!


  • 1.5 lbs. chicken sausage (If you have a Sprouts near you, I use 3 links of the country apple or basil kind found in the butcher’s case and pull the meat out of the casing.)
  • 1 medium to large size sweet potato

  • 1 ½ large bell peppers (any color, I usually use red)

  • 4 large handfuls of raw kale (the equivalent of about 6 cups)

  • 6 eggs

  • 24 oz. egg whites

  • 9x13 casserole dish (if you have a Pyrex dish with a lid, that’s perfect for storing in the fridge all week)

  • Coconut Oil cooking spray

  • Salt and Pepper

*makes 6 servings where each is 30P/20C/10F



  1. Preheat your oven to 375.
  2. Large dice the peppers. If you have a mandoline slicer, bust it out. (Check out this post for the one I use.) Set the slicer on the thickest setting and slice the sweet potato on the short end. If you don’t have a mandoline, thin slice the sweet potato into ¼” thick discs. *If you’re counting macros, you’ll want to weigh your slices to equate to about 80 grams of carbs for this recipe.
  3. Using two separate frying pans, cook your chicken sausage in one pan and saute your peppers in the other pan. When both are done cooking, drain off any grease or liquid from each and set to the side.
  4. Spray your casserole dish with cooking spray. Then, layer the sweet potato slices along the bottom and the edges of the dish making sure to evenly distribute as much as possible. Next, layer on the chicken sausage and then the peppers. Spread the kale on top so it covers the entire dish.
  5. Crack and whisk eggs in a bowl and then pour eggs and egg whites over everything. I use a spatula to smash down the kale and make sure the egg mixture is evenly distributed throughout the dish.
  6. Finish by seasoning with salt and pepper and and then pop it in the oven.
  7. Bake at 375 for 35-40 mins. or until the egg is cooked all the way through; kale will begin to get crispy on top.


  • Once you pull the dish out of the oven, let it cool for 20-30 minutes before covering and storing in fridge.

  • If you count macros, cut the bake into 6 equal pieces. You can either store in the casserole dish for the week or pre-portion into tupperware containers to make it easy to grab and reheat each morning.

  • To reheat, place a piece in a bowl or on a plate and cut it up using a spatula. Microwave 1:30-2:00, stirring once or twice to make sure it’s evenly heated all the way through.

  • After reheating, try drizzling with a little bit of hot sauce for an extra kick.


  • If you count macros and need less fat, use 32oz. of egg whites instead of 6 eggs + 24 egg white mixture for same protein count. This will bring your fat count down to 5g per serving.

  • If you count macros and need more carbs, I usually eat my bake with a piece of Ezekiel bread toast or a serving of oatmeal.

  • This recipe is Paleo, Gluten-Free, and Whole30 approved