High protein egg casserole is a delightful dish that combines wholesome ingredients for a nutritious meal. This recipe is not only easy to make, but it also delivers a hefty dose of protein to kickstart your day.

Why Make This Recipe

This high protein egg casserole is perfect for breakfast, brunch, or even a light dinner. It’s incredibly versatile, making it a fantastic option for meal prep or feeding a crowd. With the combination of eggs, sausage, and vegetables, this recipe offers a balanced meal that can keep you full and energized. Plus, it’s a great way to use leftover ingredients in your fridge, reducing food waste while crafting something delicious.

How to Make High Protein Egg Casserole

Let’s dive into the steps for creating this delicious high protein egg casserole. This dish is straightforward, requiring minimal prep time and a short baking period.

Ingredients

To make this high protein egg casserole, you will need the following ingredients:

6 eggs
1 cup milk (you can use almond or oat milk as a substitute)
2 cups shredded hash browns
1 cup cooked breakfast sausage (feel free to substitute with turkey sausage or a plant-based option)
1 cup diced bell peppers (any color works!)
1 cup shredded cheese (cheddar, mozzarella, or a dairy-free cheese)
Salt and pepper to taste
Cooking spray or oil for greasing

Directions

Preheat the Oven: Start by preheating your oven to 375°F (190°C).
Mix the Eggs and Milk: In a large bowl, whisk together the eggs and milk until well combined.
Combine Ingredients: Stir in the shredded hash browns, cooked sausage, diced bell peppers, cheese, salt, and pepper until everything is evenly mixed.
Grease the Baking Dish: Lightly grease a baking dish with cooking spray or a splash of oil.
Pour Egg Mixture: Pour the egg mixture into the prepared baking dish, spreading it out evenly.
Bake: Place the dish in the preheated oven and bake for 25-30 minutes, or until the casserole is set and the top is lightly golden.
Cool and Serve: Allow the casserole to cool slightly before slicing into squares and serving.

Pro Tips for Success High Protein Egg Casserole

Use Fresh Ingredients: Fresh vegetables can elevate the flavor and texture of your casserole.
Don’t Overbeat Eggs: Whisk just until combined to keep the eggs light and fluffy.
Let it Rest: Allow the casserole to rest after baking; this helps it set and makes slicing easier.
Experiment with Cheeses: Different cheeses can change the flavor profile, so feel free to mix and match.
Scale Up or Down: Adjust the recipe according to how many servings you need; just remember to keep the proportions similar.

Flavor Variations High Protein Egg Casserole

Herbed Delight: Add fresh herbs like chives, parsley, or spinach for an extra flavor kick.
Spicy Kick: Include jalapeños or your favorite hot sauce to bring some heat.
Mediterranean Style: Swap the bell peppers for sun-dried tomatoes and add feta cheese for a Mediterranean twist.
Veggie Packed: Toss in some sautéed spinach, mushrooms, or zucchini for added veggies.
Cheesy Goodness: Mix in different cheeses such as feta, goat cheese, or pepper jack for a unique taste.

Serving Suggestions High Protein Egg Casserole

This high protein egg casserole is delicious on its own, but here are some serving suggestions to enhance your meal:

Pair with avocado slices for a creamy texture.
Serve alongside fresh fruit for a refreshing contrast.
Offer whole grain toast or a side of sweet potato hash to round out the breakfast experience.
Drizzle with salsa or a dollop of sour cream for added flavor.

Storage and Freezing Instructions High Protein Egg Casserole

To store your high protein egg casserole, let it cool completely before cutting it into individual servings. Place the slices in an airtight container in the refrigerator for up to 4 days. For longer storage, you can freeze the slices wrapped tightly in plastic wrap and then in aluminum foil for up to 2 months. When ready to eat, thaw in the refrigerator overnight and reheat in the microwave or oven.

Nutrition Facts (Per Serving)

| Nutrient | Amount |
|————–|———-|
| Calories | 250 |
| Protein | 18g |
| Carbs | 20g |
| Fat | 12g |
| Fiber | 2g |
| Sodium | 400mg |

FAQ About High Protein Egg Casserole

Can I use different types of meat?

Absolutely! Feel free to swap out the breakfast sausage for cooked turkey sausage, chicken, or even a plant-based sausage alternative to suit your dietary preferences.

How do I make this casserole dairy-free?

To make the casserole dairy-free, simply replace the milk with a non-dairy alternative, such as almond, soy, or oat milk, and use dairy-free cheese options.

Can I prepare this casserole in advance?

Yes! You can prepare the casserole the night before. Simply assemble all the ingredients in the baking dish, cover with plastic wrap, and refrigerate overnight. When ready to bake, remove it from the fridge while preheating the oven, then bake as instructed.

What if I don’t have hash browns on hand?

If you don’t have hash browns, you can substitute them with diced cooked potatoes or even cooked quinoa for a different texture and flavor.

How can I make this casserole spicier?

To add some heat to your dish, incorporate diced jalapeños, hot sauce, or cayenne pepper into the egg mixture before baking. Adjust the amount according to your heat preference.

Final Thoughts

High protein egg casserole is a hearty, protein-packed meal that is both convenient and delicious. It’s perfect for breakfast or any time of the day. With its endless variations, you can easily customize this dish to suit your taste and dietary needs. Whether you’re preparing it for a busy weekday breakfast or a leisurely weekend brunch, this casserole is sure to please everyone at the table. Enjoy sharing this delightful recipe with friends and family!