High Protein Breakfast Casserole: 7 Energy-Packed Meals to Try
Introduction
Bonjour, culinary enthusiasts! Today, we’re diving into the world of hearty morning meals with our High Protein Breakfast Casserole. This dish is a game-changer for those seeking a nutritious start to their day. Packed with eggs, cheese, and savory sausage, it’s the perfect way to fuel your mornings and keep you satisfied until lunch.
Why is it Perfect for You?
A Protein casserole is more than just a delicious meal; it’s a smart choice for health-conscious individuals. Here’s why:
◾ High protein content keeps you full longer
◾ Easy to prepare in advance for busy mornings
◾ Versatile recipe that can be customized to your taste
◾ Perfect for meal prep, saving you time throughout the week
◾ Nutrient-dense, providing essential vitamins and minerals
Ingredients List
◾ 12 large eggs
◾ 1 pound breakfast sausage, cooked and crumbled
◾ 2 cups shredded cheddar cheese
◾ 1 cup milk
◾ 1 bell pepper, diced
◾ 1 onion, finely chopped
◾ 2 cloves garlic, minced
◾ 1 teaspoon dried thyme
◾ Salt and pepper to taste
Preparation Time and Servings
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 8
Step-by-Step Instructions
Step 1: Prepare the Base
Preheat your oven to 350°F (175°C). In a large skillet, cook the breakfast sausage over medium heat until browned and crispy. Drain excess fat and set aside.
Step 2: Sauté the Vegetables
In the same skillet, sauté the bell pepper, onion, and garlic until softened, about 5 minutes. The aroma will be magnifique!
Step 3: Whisk the Eggs
In a large bowl, whisk together the eggs, milk, thyme, salt, and pepper until well combined. This is the heart of our High Protein Breakfast Casserole.
Step 4: Assemble the Casserole
Grease a 9×13 inch baking dish. Layer the cooked sausage, sautéed vegetables, and half of the cheese. Pour the egg mixture over the top, ensuring even distribution.
Step 5: Bake to Perfection
Sprinkle the remaining cheese on top and bake for 40-45 minutes, or until the eggs are set and the cheese is golden brown. Let it rest for 5 minutes before serving.
Nutritional Information
This High Protein Breakfast Casserole is not only delicious but also nutritionally balanced:
◾ High in protein
◾ Good source of calcium
◾ Rich in vitamins A and C
◾ Contains essential minerals like iron and potassium
Calories per Person
Each serving contains approximately 350-400 calories, making it a substantial yet reasonable breakfast option.
Healthier Alternatives for the Recipe
To make this dish even more nutritious:
◾ Use turkey sausage instead of pork
◾ Substitute whole milk with almond milk
◾ Add more vegetables like spinach or mushrooms
◾ Use a mix of whole eggs and egg whites
Serving Suggestions
Serve your High Protein Breakfast Casserole with:
◾ Fresh fruit salad
◾ Whole grain toast
◾ Greek yogurt
◾ A drizzle of hot sauce for the adventurous
Common Mistakes to Avoid
◾ Overcooking the eggs, resulting in a dry casserole
◾ Not greasing the baking dish properly
◾ Forgetting to drain the excess fat from the sausage
◾ Adding too much salt, as the cheese and sausage are already salty
Storing Tips for the Recipe
Your Protein casserole can be stored in the refrigerator for up to 4 days. For longer storage, cut into portions and freeze for up to 2 months. Reheat in the microwave or oven until warmed through.
FAQs
Can I make this casserole vegetarian?
Absolutely! Replace the sausage with plant-based alternatives or additional vegetables like zucchini or sweet potatoes.
How can I prevent the casserole from becoming watery?
Ensure all vegetables are well-sautéed to remove excess moisture before adding them to the casserole.
Can I prepare this the night before?
Yes, assemble the casserole, cover, and refrigerate overnight. Add an extra 5-10 minutes to the baking time when cooking from cold.
Is this recipe keto-friendly?
With some modifications, such as using heavy cream instead of milk and adding more cheese, this recipe can be adapted for a keto diet.
Can I add other meats to this casserole?
Certainly! Bacon, ham, or even leftover chicken can be delicious additions to your High Protein Breakfast Casserole.
Conclusion
This High Protein Breakfast Casserole is a versatile, delicious, and nutritious way to start your day. With its make-ahead convenience and customizable ingredients, it’s sure to become a staple in your culinary repertoire. Bon appétit!
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Share your experience with us
OOLALA
This turned out so awesome they look like they came from a exspensive bakery.
Just a question
So what about the grease from the meat? Should I use the leanest meats or is the grease give more flavor.
What about a meatloaf on top of veggies ? Would that work?
Ingredients list good, directions lacking
There were great details on quantities of ingredients I should use, but the recipe didn’t tell me the cook time. Also, mentioned in the section about “common mistakes” that you need to let it chill enough but doesn’t direct you in the recipe that you need to let it chill. More details would be helpful
Dressing is perfect!
Not a big fan of mayo, loved the Greek yogurt swap. Reduced garlic a bit. Dressing was delish!
Best coffee cake- ever!!
This recipe was not the easiest to follow due to how it was written. It requires a lot of back and forth from instructions to the lists of ingredients but oh, hey, the end result is totally worth the effort! Mouthwatering and delicious plus it’s a pretty presentation.
