High Protein Breakfast Casserole (Print Version)

A satisfying morning dish with eggs, sausage, vegetables and cheese that delivers 25g of protein per serving.

# Ingredients:

→ Base Ingredients

01 - 1 tablespoon olive oil
02 - 225g breakfast sausage, cooked and crumbled
03 - 120g chopped onion
04 - 120g chopped bell pepper (any color)
05 - 30g chopped spinach
06 - 100g chopped mushrooms

→ Egg Mixture

07 - 8 large eggs
08 - 120ml milk (dairy or non-dairy)
09 - 1/2 teaspoon salt
10 - 1/4 teaspoon black pepper
11 - 1/2 teaspoon garlic powder
12 - 1/4 teaspoon paprika

→ Additions

13 - 100g shredded cheddar cheese
14 - 100g cubed whole grain bread (or cooked potatoes or frozen hash browns)

# Steps to Follow:

01 - Preheat your oven to 190°C. Grease a 9×13 inch baking dish.
02 - Heat the olive oil in a large skillet over medium heat. Add the cooked breakfast sausage, chopped onion, and bell pepper. Sauté for about 5 minutes until the vegetables are softened.
03 - Add the chopped spinach and mushrooms to the skillet and cook for another 2 minutes until the spinach is wilted. Remove from heat.
04 - In a large bowl, whisk together the eggs, milk, salt, pepper, garlic powder, and paprika.
05 - Add the shredded cheese and your choice of bread cubes, cooked potatoes or frozen hash browns to the egg mixture. Stir to combine.
06 - Add the sautéed meat and vegetables to the egg mixture, stir gently to incorporate all ingredients.
07 - Pour the mixture into the prepared baking dish and spread evenly.
08 - Bake in the preheated oven for 30-45 minutes, or until the casserole is set and golden brown.
09 - Let rest for 5-10 minutes before slicing and serving.

# Additional Notes:

01 - For Southwest Style variation: Add black beans, corn, salsa, and pepper jack cheese.
02 - For Italian Style variation: Use Italian sausage, add sun-dried tomatoes, and use mozzarella cheese with a sprinkle of oregano and basil.
03 - For a Vegetarian option: Substitute the meat for crumbled tofu or tempeh and add extra vegetables.
04 - For a Low Carb version: Omit the bread/potatoes/hash browns and use extra vegetables or cauliflower rice.
05 - For extra flavor, use a variety of cheeses such as Monterey Jack or Colby.
06 - You can prepare the casserole the night before and bake it in the morning for a quick breakfast.
07 - For a crisper top, broil for a minute or two at the end of baking.

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