High Protein Breakfast Casserole

This high protein breakfast casserole features eggs, fresh veggies, chicken sausage, cottage cheese, and shredded cheese. Combined in a baking dish and baked until puffy and golden, it’s a savory, filling breakfast or brunch that’s great for meal prep or serving a crowd! 

What can I expect? 

The standard breakfast casserole uses starchy carbs like potatoes or bread as a binder to hold all the ingredients together, but not this recipe! Instead, we use a blend of eggs, cottage cheese, and shredded cheese to bind the dish. As a result, it’s high-protein, low-carb, and full of nutrients. 

All you have to do is sauté the vegetables, brown the sausage, whisk, and bake. In just an hour you’ll have a filling, family-friendly meal ready to eat! Plus, dishes are minimal and prep time is quick, allowing you to get in and out of the kitchen fast. 

Even better, this dish makes enough to feed a crowd, and leftovers store well. So, you can cook once, and enjoy quick, nutritious meals for several days. Savory, cheesy, and soft in the center with a golden exterior, this recipe is far better than any frozen breakfast option and is so delicious it’s guaranteed to be devoured by everyone in your family! 

Is High Protein Breakfast Casserole Healthy? 

Let’s take a look at the main ingredients:

• Chicken sausage
• Bell peppers
• Onion
• Eggs
• Cottage cheese
• Shredded cheese

Chicken sausage, bell peppers, onion, and eggs are all nutritious food sources, made with natural ingredients. Use them to add protein, flavor, and nutrients to a variety of recipes. 

But what about cottage cheese? What about the shredded cheese? Is dairy healthy?

Here’s what we know. Dairy is full of vitamins, minerals, protein, and natural fat energy. But if everyone consumed dairy all of the time, dairy farming would become abusive and unsustainable…

Let’s be mindful of our dairy intake. Buy dairy that comes from pasture-raised cows and limit consumption.

Sugar is what makes food unhealthy. 

Most breakfast casserole recipes are made with white potatoes or bread (refined grains), which digest very similarly to sugar. 

In a single serving, you’re already up to 11g or more of sugar. Next, you’re looking at heartburn with an energy crash. (And you’ll be scouring the pantry for your next sugar snack within the hour.)

Omit the potatoes and bread, and this recipe becomes nourishment. The ingredients provide vitamins, minerals, healthy fats, and quality, whole-food energy. 

Enjoy this high protein breakfast casserole knowing it supports your well-being. Learn more about eating less sugar here.

High Protein Breakfast Casserole Tips

1. Can I use a different type of cheese in this recipe? 

Yes, you can substitute cheddar cheese with other types of cheese like mozzarella, feta, or Swiss cheese based on your preference.

2. Can I add other vegetables to this casserole?

Absolutely! Feel free to customize the casserole by adding spinach, mushrooms, tomatoes, or any other vegetables you enjoy.

3. How long can I store the leftovers?

You can store the leftovers in an airtight container in the refrigerator for up to 3-4 days. Simply reheat in the microwave or oven before serving.

4. Is this recipe suitable for meal prep?

Yes, this casserole is great for meal prep. You can make it ahead of time, cut it into portions, and store them for quick and easy breakfasts throughout the week.

5. Can I make this casserole ahead of time?

Yes! You can assemble the casserole the night before, and refrigerate it. In the morning, simply bake it as directed. You can also bake it fully ahead of time, and store it in the fridge for up to 4 days. Or, freeze the casserole for up to 3 months. Reheat slices in the microwave or oven.

6. Can I use another type of sausage?

Absolutely! Turkey sausage, pork sausage, or even plant-based sausages are great alternatives. Just ensure the sausage is pre-cooked if it’s not raw.

7. Can I use egg whites instead of whole eggs?

Yes, you can substitute the whole eggs with egg whites if you prefer. Use about 2 1/4 cups of egg whites (or around 14 egg whites) to replace the 12 whole eggs.

8. What can I serve with this high protein breakfast casserole? 

Made with protein, healthy fats, and fiber, this recipe is plenty filling enough to serve on its own. However, if you want to prepare a breakfast spread, try pairing it with fresh fruit, 4-ingredient pancakes, peanut butter overnight “oats”, bacon, or sausage links. 

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