Grits-and-Sausage Casserole

Yield: 6 servings (serving size: 1 cup grits and 1/3 cup bell pepper)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 172
  • Calories from fat: 36%
  • Fat: 6.9g
  • Saturated fat: 3g
  • Monounsaturated fat: 2.3g
  • Polyunsaturated fat: 1g
  • Protein: 15.2g
  • Carbohydrate: 13.3g
  • Fiber: 1.1g
  • Cholesterol: 32mg
  • Iron: 4.3mg
  • Sodium: 714mg
  • Calcium: 209mg


  • 1/2 pound turkey breakfast sausage
  • 1 1/2 cups 1% low-fat milk
  • 1 1/2 cups water
  • 3/4 cup quick-cooking grits
  • 3/4 cup (3 ounces) shredded reduced-fat sharp cheddar cheese
  • 3 tablespoons minced fresh parsley
  • 1/4 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1/8 teaspoon black pepper
  • Dash of ground red pepper
  • 3 egg whites
  • Cooking spray
  • 2 cups red bell pepper strips


  1. Cook sausage in a nonstick skillet over medium-high heat until browned, stirring to crumble. Drain and set aside.
  2. Combine milk and water in a saucepan; bring to a boil over medium-high heat. Stir in grits; cover, reduce heat, and simmer 7 minutes or until thick, stirring frequently. Combine grits mixture, sausage, cheese, parsley, salt, garlic, and peppers in a large bowl; set aside.
  3. Beat egg whites at high speed of a mixer until stiff peaks form. Gently stir one-fourth of egg whites into grits mixture; gently fold in remaining egg whites. Spoon mixture into a 1 1/2-quart casserole coated with cooking spray. Bake at 375° for 25 minutes or until set and lightly browned.
  4. Place a medium nonstick skillet over medium-high heat until hot. Add bell pepper, and sauté 4 minutes or until tender; serve warm with grits.
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