High Protein Egg Casserole

High Protein Egg Casserole

High protein egg casserole is a fantastic dish that combines nutrition and convenience, making it a favorite for breakfast or brunch. This protein-packed recipe brings together simple ingredients in a harmonious blend that’s sure to please both adults and kids alike.

Why Make This Recipe

What makes this high protein egg casserole a must-try? First and foremost, it’s packed with protein, vital for muscle building and repair. The combination of eggs, sausage, and cheese provides a nutritious start to your day, making it perfect for busy mornings or nutritious meal prep. Additionally, the recipe is versatile, allowing for substitutions based on dietary preferences—be it plant-based sausage or different veggies. Plus, it can be made in advance, stored, and enjoyed throughout the week, saving you precious time.

How to Make High Protein Egg Casserole

Making a high protein egg casserole is straightforward and enjoyable. Here’s how you can whip it up in just a few simple steps.

Ingredients

• 6 eggs
• 2 cups shredded hash browns
• 1 cup cooked breakfast sausage, crumbled (turkey sausage, chicken sausage, or plant-based alternative)
• 1 cup bell peppers, diced
• 1 cup milk
• 1 cup shredded cheese (optional)
• Salt and pepper to taste
• 1 tablespoon olive oil

Directions

1. Preheat the oven to 375°F (190°C).
2. In a large skillet, heat olive oil over medium heat. Add the diced bell peppers and sauté until softened.
3. In a large bowl, whisk together the eggs and milk, then stir in the cooked sausage, hash browns, sautéed bell peppers, salt, and pepper.
4. Pour the mixture into a greased baking dish and sprinkle with cheese if desired.
5. Bake in the preheated oven for 30-35 minutes, or until the eggs are set and the top is golden brown.
6. Let it cool slightly before cutting into squares to serve.

Pro Tips for Success High Protein Egg Casserole

• Customize your vegetables: Feel free to mix other vegetables you enjoy, such as spinach, onions, or zucchini, to boost the nutrient content.
• Monitor the baking time: Keep an eye on your casserole during the last few minutes of baking to prevent overcooking; ovens can vary.
• Test for doneness: Insert a toothpick into the center—if it comes out clean, your casserole is ready.
• Use parchment paper: Lining your baking dish with parchment paper can make cleanup quicker and easier.
• Add herbs and spices: Incorporating fresh herbs such as chives or parsley, or spices like paprika, can elevate the flavor profile.

Flavor Variations High Protein Egg Casserole

• Mexican-Inspired: Add black beans, corn, diced tomatoes, and a pinch of cumin for a fiesta flavor, topped with avocado.
• Mediterranean Twist: Mix in sun-dried tomatoes, spinach, and feta cheese for a delicious Mediterranean flair.
• Italian Style: Incorporate Italian sausage, diced tomatoes, and basil, or oregano for an Italian spin.
• Cheesy Veggie: Swap in your favorite cheese types or add more veggies like broccoli or mushrooms for a hearty vegetarian version.
• Smoky Flavor: Using smoked turkey or smoked paprika will add a rich smoky taste to your casserole.

Serving Suggestions High Protein Egg Casserole

Consider pairing your high protein egg casserole with:

• A fresh garden salad for a light meal.
• Toasted whole-grain bread or an English muffin for a complete breakfast.
• Fruit salad to add a sweet contrast.
• A dollop of Greek yogurt or avocado on top to enrich the flavor.

Storage and Freezing Instructions High Protein Egg Casserole

For storage, let the casserole cool completely before cutting it into squares. Store leftovers in an airtight container in the refrigerator for up to four days. For longer storage, you can freeze individual portions. Wrap them in plastic wrap and place them in a freezer-safe bag. They can last up to three months in the freezer. To reheat, thaw overnight in the refrigerator and bake at 350°F (175°C) until warmed through.

Nutrition Facts (Per Serving)

• Calories: 280
• Protein: 20g
• Carbs: 22g
• Fat: 15g
• Fiber: 2g
• Sodium: 400mg

FAQ About High Protein Egg Casserole

Can I make this casserole ahead of time?

Absolutely! You can prepare it the night before, store it in the fridge, and then simply bake it the next morning. This makes it a convenient option for busy weekdays or gatherings.

Is this dish suitable for a gluten-free diet?

Yes, it can easily be made gluten-free by using gluten-free hash browns and a gluten-free sausage option as necessary. Always check labels on pre-packaged ingredients to ensure they meet your dietary needs.

How can I make this recipe dairy-free?

To make this casserole dairy-free, substitute regular milk with almond, soy, or oat milk, and use a dairy-free cheese alternative if desired. Ensure your sausage choice is dairy-free too.

Can I use egg substitutes for this recipe?

Certainly! You can use equivalents like flax eggs or a commercial egg replacer, especially if you’re looking for a plant-based version. Adjust the quantity based on the type of substitute you choose.

What if I want to reduce the fat content?

You can lower the fat content by using egg whites instead of whole eggs, choosing leaner sausage options, or omitting the cheese entirely. Including more vegetables can also help make the dish healthier without compromising flavor.

Final Thoughts

High protein egg casserole is a delightful and nourishing dish that is both versatile and easy to prepare. It is an excellent choice for those looking to boost their protein intake or simply enjoy a hearty meal that can be made ahead of time. Whether you customize it with your favorite ingredients or stick to the classic recipe, you’re sure to create a satisfying dish that hits the spot. Enjoy making it for your family and friends, and watch as it becomes a staple in your home!

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