High Protein Egg Casserole is a delicious and nourishing dish that seamlessly fits into any breakfast or brunch spread. This hearty casserole is packed with protein, making it an ideal way to fuel your day. With a combination of eggs, hash browns, and a colorful medley of vegetables, it’s not only satisfying but also customizable to fit your personal taste!
Why Make This Recipe
There are countless reasons to whip up a High Protein Egg Casserole. First and foremost, it’s an easy and quick dish to prepare, which is perfect for busy mornings. Just a little prep work the night before can yield an effortless breakfast that can feed the entire family. Whether you’re feeding a crowd on a weekend or just meal prepping for the week, this casserole is versatile and satisfying.
Moreover, with protein-rich ingredients like eggs and breakfast sausage, this recipe keeps you full longer, making it easier to stay on track with your nutrition goals. The inclusion of colorful bell peppers not only adds visual appeal but also boosts the nutritional value, providing a great source of vitamins and antioxidants.
How to Make High Protein Egg Casserole
Making your High Protein Egg Casserole is simple and straightforward. With just a few steps, you can create a delicious meal that everyone will love. Here’s how to do it!
Ingredients:
- 6 eggs
- 2 cups shredded hash browns
- 1 cup cooked breakfast sausage, crumbled (turkey or plant-based)
- 1 cup bell peppers, diced
- 1 cup milk
- 1 cup shredded cheese (optional)
- Salt and pepper to taste
- 1 tablespoon olive oil
Directions:
- Preheat the oven to 375°F (190°C).
- In a large skillet, heat the olive oil over medium heat and sauté the diced bell peppers until softened.
- In a large bowl, whisk together the eggs and milk. Then mix in the cooked sausage, hash browns, sautéed bell peppers, salt, and pepper.
- Pour the mixture into a greased baking dish and sprinkle with cheese if desired.
- Bake in the preheated oven for 30-35 minutes, or until the eggs are set and the top is golden brown.
- Let it cool slightly before cutting into squares to serve.
Pro Tips for Success with High Protein Egg Casserole
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Prep Ahead of Time: You can chop your vegetables and cook the sausage the night before to save time in the morning. Simply assemble the rest of the ingredients in the morning and bake!
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Use Fresh Ingredients: For the best flavor and nutrition, opt for fresh vegetables. They add vibrant color and crunch to your casserole.
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Customize Your Cheese: If you choose to add cheese, try using different types like cheddar, mozzarella, or feta for various flavor profiles.
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Check for Doneness: Ovens can vary in temperature, so keep an eye on your casserole towards the end of the baking time. You want a firm texture and a golden top.
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Experiment with Herbs: Adding fresh or dried herbs like oregano, thyme, or basil can elevate the flavors of your casserole, making it even more delightful.
Flavor Variations for High Protein Egg Casserole
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Veggie Lover’s Casserole: Stir in a variety of vegetables like spinach, broccoli, or zucchini for an extra nutrient boost.
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Spicy Kick: Add jalapeños or sprinkle red pepper flakes into the mixture to spice things up for those who love a bit of heat.
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Smoked Flavor: Use smoked sausage or incorporate smoked paprika for a distinct and rich flavor profile.
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Mediterranean Twist: Mix in ingredients like sun-dried tomatoes, olives, and feta cheese for a Mediterranean flair.
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Sweet Potato Base: Swap shredded hash browns for shredded sweet potatoes to create a slightly sweeter version with added nutrition.
Serving Suggestions for High Protein Egg Casserole
High Protein Egg Casserole is perfect on its own, but you can enhance your meal by pairing it with various sides. Consider serving it with a simple side salad dressed in a light vinaigrette for freshness. Fresh fruit like berries or citrus adds a refreshing contrast that balances the richness of the casserole. For those who enjoy a heartier breakfast, a slice of whole grain toast or an avocado side can complement the flavors beautifully.
If you’re hosting a brunch, set up a buffet style with your casserole as the centerpiece. You can include toppings like diced avocado, salsa, and additional cheese to let guests customize their plate.
Storage and Freezing Instructions for High Protein Egg Casserole
To store your leftover High Protein Egg Casserole, allow it to cool completely before slicing into squares. Place portions in an airtight container and refrigerate for up to 4 days. You can easily reheat individual squares in the microwave or oven until warmed through.
If you want to make a larger batch for future meals, this casserole freezes well. Wrap individual pieces in plastic wrap, then place them in a freezer-safe container or bag. You can freeze it for up to 3 months. To reheat, thaw it overnight in the refrigerator and then warm it in the oven or microwave.
Nutrition Facts (Per Serving)
- Calories: 220
- Protein: 16g
- Carbs: 18g
- Fat: 10g
- Fiber: 2g
- Sodium: 500mg
FAQ About High Protein Egg Casserole
Can I make this dish dairy-free?
Absolutely! You can replace milk with a dairy-free alternative like almond milk or oat milk. Just be sure to check the ingredients in your cheese substitute if you choose to include cheese.
Is this casserole suitable for meal prep?
Yes, this casserole is a fantastic option for meal prep. It can be cooked in advance and stored in the refrigerator for several days, making it perfect for busy weeknights or mornings.
How do I know when the casserole is fully cooked?
The casserole is done when the eggs are set in the center, and the top is lightly golden. A toothpick inserted into the center should come out clean without any raw egg mixture.
Can I substitute the breakfast sausage?
Definitely! You can use any type of sausage, including turkey, chicken, or even a plant-based option. Tofu, tempeh, or lentils can also be great substitutes for a vegetarian option.
How can I reduce the calories in this recipe?
To cut calories, you can reduce the amount of cheese or use a low-fat cheese option. Switching to egg whites instead of whole eggs or using less hash browns can also lower the calorie count without sacrificing flavor.
Final Thoughts
High Protein Egg Casserole is more than just a simple dish; it’s a delightful way to start your day filled with protein, veggies, and flavor. This recipe makes for an impressive brunch centerpiece or a practical meal throughout the week, keeping you satisfied and energized. So gather your ingredients and treat yourself or your loved ones to this nourishing casserole!
Print
High Protein Egg Casserole
- Total Time: 50 minutes
- Yield: 4 servings 1x
- Diet: High Protein
Description
A delicious and nourishing dish packed with protein, ideal for breakfast or brunch.
Ingredients
- 6 eggs
- 2 cups shredded hash browns
- 1 cup cooked breakfast sausage, crumbled (turkey or plant-based)
- 1 cup bell peppers, diced
- 1 cup milk
- 1 cup shredded cheese (optional)
- Salt and pepper to taste
- 1 tablespoon olive oil
Instructions
- Preheat the oven to 375°F (190°C).
- In a large skillet, heat the olive oil over medium heat and sauté the diced bell peppers until softened.
- In a large bowl, whisk together the eggs and milk. Then mix in the cooked sausage, hash browns, sautéed bell peppers, salt, and pepper.
- Pour the mixture into a greased baking dish and sprinkle with cheese if desired.
- Bake in the preheated oven for 30-35 minutes, or until the eggs are set and the top is golden brown.
- Let it cool slightly before cutting into squares to serve.
Notes
Prep ahead by chopping vegetables and cooking sausage the night before. Customize with different cheeses and herbs for added flavor.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 220
- Sugar: 2g
- Sodium: 500mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 2g
- Protein: 16g
- Cholesterol: 310mg
