High Protein Breakfast Casserole (Print Version)

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

# What You’ll Need:

→ 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)

# How to Make It:

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 Tips::

01 -
  • Ready in under an hour
  • Customizable with your favorite proteins and vegetables
  • Perfect for meal prep
  • Packed with 25 grams of protein per serving
02 -
  • Excellent for meal prep, lasting up to 4 days refrigerated
  • Each serving provides 25 grams of high quality protein
  • Can be frozen in individual portions for up to 3 months
  • Versatile base recipe that accommodates most dietary needs
03 -
  • Let ingredients come to room temperature before mixing for more even cooking and better texture
  • Always sauté vegetables before adding to egg mixture to remove excess moisture and enhance flavor
  • For an extra special touch, sprinkle additional cheese on top during the last 5 minutes of baking for a golden brown crust

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