Slow Cooker Plantain & Breakfast Sausage Casserole (Egg-Free)

This plantain and breakfast sausage casserole is only THREE ingredients! An easy egg free high protein breakfast idea!

Happy hump day friends!  How is your week going?  This has been one of those weeks where I’ve got to spend over 3 hours on hold, isn’t that fun?  Nope, not really and of course the fiasco still isn’t over.  Soon though, god willing, soon.

Really it’s my fault, I didn’t realize the Wells Fargo will continue to pay your automatic payment for up to six months after you close your account.  So I didn’t realize that one of my student loans were never updated and apparently they stopped paying in September, so then I was delinquent on my account.  I’m sure you know where that ended up.

The WORSE part?   This particular loan had just a couple hundred dollars left on it, had I been checking it I could have just paid it off.  WHY?!?!?!?!? Ugh.

At least I had some of this casserole left over in the fridge for super easy breakfast and lunches this week!  We ate a ton of it over the weekend and even gave some to Mr. Hungry’s Grandma!  I wasn’t sure how she would feel about it, but she was like me, I’ll eat anything with breakfast sausage!

But, have you ever tried a plantain before?  I eat a ton of plantain chips from Trader Joe’s but that doesn’t really count.  Did you know that plantains are one of the highest consumed foods accross the world except in the US?  Weird because they are wicked cheap and super versatile.

Typically when you buy them in the store they will be green and can take anywhere between 3-4 weeks to fully ripen to the point that you can eat them without cooking them.  At that point, they will be completely black and very sweet, like a tangy banana on the inside.

Usually they are eaten for dessert when fully ripened (see this super old HH recipes: sweet bourbon baked plantains.)  But, if you cook them before they are fully ripened they are more starchy, like a potato.

Their taste changes depending on how ripened they are.  The ones I used were 2 weeks old, yellow with some black.  I needed a knife to peel them, and they were slightly soft but definitely not ripe enough to eat.  If you use less ripe plantains you may have to adjust your cooking time longer.

Plantains have numerous health benefits including being in high in potassium, fiber, antioxidants, B vitamins, magnesium, and elicit anti-inflammatory effects.

Some research even shows the ability of plantains to regulate the digestive system, relieving constipation and helping the stomach heal from aspirin-induced stomach ulcers.  They are really a fun whole food way to get a source of clean carbohydrates in your diet (see how to spot a healthy carb)!

Typically you can find the plantains in the produce section, at Sprouts they are near the mangos and bananas other stores may keep them other places.  If you can’t find them ask someone who works there!  Let me know if you try this one, we loved it!

Slow Cooker Plantain & Breakfast Sausage Casserole

[clickToTweet tweet=”Have you tried plantains? They are cheap and provide healthy clean carbohydrates! This plantain and breakfast sausage casserole is only three ingredients! An easy egg free high protein breakfast idea! #paleo #glutenfree #healthy ” quote=”Have you tried plantains? They are cheap and provide healthy clean carbohydrates! This plantain and breakfast sausage casserole is only three ingredients! An easy egg free high protein breakfast idea! #paleo #glutenfree #healthy “]

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2.23 from 9 votes

Slow Cooker Plantain & Breakfast Sausage Casserole

Plantains are one of the most commonly consumed foods across the world except in the US. The provide healthy carbohydrates and unique flavor, plus they are wicked cheap! This plantain and breakfast sausage casserole is only three ingredients! An easy egg free high protein breakfast idea!

Calories: 433kcal

Author: Kelli Shallal MPH RD

Ingredients

• 4 yellow plantains a little black is okay but not very much
• 5 lbs uncooked ground breakfast chicken sausage
• 1 cup unsweetened vanilla almond milk

Instructions

• Add 1 cup unsweetened vanilla almond milk to slow cooker.
• Peel, then chop plantains into ½ inch thick slices and add to slow cooker.
• Add in uncooked ground breakfast sausage.
• Cook on high for 2-3 hours or on low for 4-6 hours. Try and stir every 30 minutes to an hour if you can, if you can’t it’s not a big deal just break up the sausage.  (If you aren’t going to stir it might stick a little bit to the sides.)  Mix up the mixture before baking. 
• Preheat oven to 375F. Spray a 9 x 13 casserole dish with cooking spray and then a spread the mixture evenly inside it.  Bake for 25-30 minutes until top is nice and crispy!
• Serve immediately!

Nutrition

Serving: 1/6 casserole | Calories: 433kcal | Carbohydrates: 36g | Protein: 34g | Fat: 17g

Tried this recipe?I'd love to see what you made! Tag me @hungryhobbyRD or tag #hungryhobby if you try this recipe!

More ways to use plantains?  An old HH recipes blast from the blast, bourbon baked plantains!

Like this breakfast? Check out my gluten-free high protein meal prep ebook (only 4.99)!

You may also like these Delicata Squash Egg Boats!

Pin this recipe for later plus find more recipes like this one on my high protein breakfast Pinterest board!