High Protein Egg Casserole is a nutritious and satisfying dish that packs a punch of protein and flavor in every bite. Perfect for breakfast or brunch, this hearty casserole is a crowd-pleaser that can easily feed a family or a group of friends.
Why Make This Recipe
There are so many reasons to whip up this High Protein Egg Casserole. Firstly, it’s loaded with protein from the eggs and sausage, making it an ideal start to your day. It’s versatile too; you can customize the ingredients based on what you have on hand or your dietary preferences. Whether you’re a meat lover or prefer plant-based options, this dish can accommodate all. Plus, it’s simple to prepare in advance, allowing you to enjoy a delicious meal without a lot of fuss in the morning.
How to Make High Protein Egg Casserole
Let’s dive into the recipe!
Ingredients:
- 6 eggs
- 2 cups shredded hash browns
- 1 cup cooked breakfast sausage, crumbled (turkey 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:
- Preheat the oven to 375°F (190°C).
- In a large skillet, heat olive oil over medium heat. Add the diced bell peppers and sauté until softened.
- In a large bowl, whisk together the eggs and milk, then stir 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 High Protein Egg Casserole
- Use Fresh Ingredients: Fresh vegetables not only enhance the flavors but also add nutritional value. Opt for seasonal produce when possible.
- Avoid Overmixing: When mixing the egg and milk, just combine until blended. Overmixing can result in a rubbery texture.
- Choose Quality Sausage: Selecting high-quality sausage can greatly enhance the dish’s flavors. If you’re keeping it plant-based, try a brand with clean ingredients.
- Let It Rest: Allow the casserole to sit before serving. This helps the slices hold their shape better.
- Experiment with Cheese: While cheese adds flavor and creaminess, feel free to experiment with different types like cheddar, mozzarella, or even vegan alternatives.
Flavor Variations High Protein Egg Casserole
- Green Goodness: Add spinach or kale for extra nutrients and a pop of color. They pair well with bell peppers.
- Spicy Kick: Incorporate jalapeños or red pepper flakes for a bit of heat. This gives your casserole an exciting twist.
- Mediterranean Style: Swap bell peppers with sun-dried tomatoes, add feta cheese, and use spinach for a Mediterranean flair.
- Herb Infusion: Add fresh herbs such as parsley, chives, or basil to enhance the flavor. They can add freshness and complexity to the dish.
- Southwestern Flavors: Toss in black beans and corn for a southwestern vibe. Top with avocado after baking for a creamy finish.
Serving Suggestions High Protein Egg Casserole
This High Protein Egg Casserole is delightful on its own but can be complemented with various sides or toppings. Here are a few serving suggestions:
- Serve it with a light salad dressed with vinaigrette for a refreshing contrast.
- Pair it with slices of toasted whole grain bread or tortillas for a hearty breakfast.
- Drizzle some hot sauce or salsa on top for extra flavor.
- Offer fresh fruits like berries or sliced melons for a sweet balance to the savory casserole.
- Enjoy it alongside a smoothie for a complete, healthy breakfast or brunch spread.
Storage and Freezing Instructions High Protein Egg Casserole
To store any leftovers, allow the casserole to cool completely, then cover it tightly with plastic wrap or aluminum foil. Place it in the refrigerator where it can last for about 3-4 days. For longer storage, consider freezing individual portions. You can place slices in airtight containers or freezer bags and store them in the freezer for up to 3 months. When you’re ready to enjoy, simply thaw in the refrigerator overnight and reheat in the microwave or oven until heated through.
Nutrition Facts (Per Serving)
- Calories: 240
- Protein: 18g
- Carbohydrates: 15g
- Fat: 14g
- Fiber: 2g
- Sodium: 400mg
FAQ About High Protein Egg Casserole
Can I make this ahead of time?
Yes, you can prepare this casserole ahead of time. You can assemble everything the night before, cover it, and store it in the refrigerator. Just pop it in the oven in the morning!
Is this recipe gluten-free?
Yes, the basic recipe is gluten-free. Just make sure any sausage or other ingredients you use are labeled gluten-free.
Can I add other vegetables?
Absolutely! Feel free to include vegetables like zucchini, mushrooms, or onions based on your preferences.
How do I know when the casserole is done?
The casserole is done when the eggs are set and the top is golden brown. A toothpick inserted in the center should come out clean.
Is it okay to reheat leftovers?
Yes, you can easily reheat leftovers in the microwave or in the oven. Just ensure it heats thoroughly before serving.
Can this recipe be made vegetarian?
Yes! Simply replace the breakfast sausage with a plant-based alternative, and this dish becomes a delicious vegetarian option!
Final Thoughts
High Protein Egg Casserole is not just another breakfast dish; it’s a delicious, versatile, and fulfilling meal that brings energy and satisfaction to your day. Whether you enjoy it at home or prepare it for a gathering, this recipe is sure to be a hit. Don’t hesitate to tweak the ingredients to suit your taste, and enjoy knowing you’re fueling your body with wholesome ingredients and plenty of protein. Give it a try, and let it become a staple in your kitchen!
Print
High Protein Egg Casserole
- Total Time: 50 minutes
- Yield: 6 servings
- Diet: Gluten-Free
Description
A nutritious and satisfying casserole loaded with protein, perfect for breakfast or brunch.
Ingredients
- 6 eggs
- 2 cups shredded hash browns
- 1 cup cooked breakfast sausage, crumbled (turkey 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
Instructions
- Preheat the oven to 375°F (190°C).
- In a large skillet, heat olive oil over medium heat. Add the diced bell peppers and sauté until softened.
- In a large bowl, whisk together the eggs and milk, then stir 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
Use fresh ingredients for the best flavor and nutritional value. Let the casserole rest before serving for better slices.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American