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–+ servings
Bird's eye view of the high protein egg bake in a white casserole dish.
Course Breakfast, Brunch

High Protein Breakfast Casserole

By: Elysia Cartlidge
Servings 8 servings
This easy high protein breakfast casserole is simple, healthy, delicious, and loaded with 28 grams of protein per serving! It can be made the night before and left to sit overnight for the perfect balanced breakfast or brunch the next day. A family favorite that is great for meal prep or serving company during the holidays or any time of year!
Prep Time 15 minutes
Cook Time 50 minutes
Total Time 1 hour 5 minutes

Ingredients
  

  • 1 lb lean breakfast sausages can also sub in turkey breakfast sausages
  • 1/2 medium red pepper, sliced or diced
  • 1/2 medium green pepper, sliced or diced
  • 6 large eggs
  • 2 cups milk
  • 1 teaspoon dry mustard
  • 1/2 teaspoon each salt and pepper
  • 2 cups cubed whole-wheat or sourdough bread (can also sub in gluten-free bread if necessary)
  • 1 cup shredded cheddar cheese

Instructions

  • In a frying pan over medium heat, remove casing from the sausages and cook while breaking up with a wooden spoon until browned, about 6-7 minutes. Remove the ground sausage from the pan and pat down well with some paper towel to get rid of excess grease.
  • In the same pan, cook the peppers for about 5-6 minutes or until softened. Pat with paper towel to absorb extra moisture.
  • In a medium-sized bowl, beat eggs with milk, dry mustard, salt, and pepper.
  • Spray a 9 x 13 inch casserole dish with cooking spray.
  • Distribute cooked sausage meat and cubed bread evenly across the bottom of the dish. Next, evenly spread the sliced peppers on top of the sausage and bread, tucking some under the bread. Pour the egg mixture over the sausage, bread and peppers. Top with shredded cheese.
  • Allow casserole mixture to sit in the fridge for at least 2 hours or overnight.
  • When ready to bake, preheat oven to 350 degrees F. Bake for 60-80 minutes or until egg is set when you cut into it and casserole is slightly browned on the top. Allow casserole to cool for at least 10 minutes to allow it to set.

Notes

  • Use lean sausages to eliminate excess saturated fat. Or you could even sub in turkey breakfast sausages as well.
  • Be sure to pat down the sausages well with paper towel after cooking to eliminate any excess grease.
  • You may wish to toast the bread or use bread that is a couple of days old so that it has a chance to dry out. This will make the bread a little more crusty and will help it better absorb the egg mixture.
  • If you choose to add more vegetables, make sure that you cook them first to allow some of the moisture to evaporate from them before adding them to the baking dish to prevent the casserole from becoming soggy.
  • The egg casserole is done when the egg is no longer runny and it's puffy and golden on top.
  • Allow the casserole to sit for at least 15 minutes to allow it to set before cutting.
  • To freeze: Prepare the recipe through step 5, then cover the casserole with plastic wrap, then a piece of aluminum foil. Freeze for up to 3 months. When ready to cook, allow to thaw overnight in the refrigerator. Bring to room temperature, then continue with step 6.

Nutrition

Calories: 340kcalCarbohydrates: 30gProtein: 28gFat: 11gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gTrans Fat: 0.2gCholesterol: 171mgSodium: 705mgPotassium: 476mgFiber: 4gSugar: 6gVitamin A: 628IUVitamin C: 17mgCalcium: 261mgIron: 3mg
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