16 Egg Casserole Recipes for Prepping Meals for a High-Protein Breakfast

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Egg casserole recipes can help you prepare nutritious meals for the whole week.

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When you’re busy, it can be difficult to make a high-protein breakfast every morning. This is where egg casserole recipes come in. Because egg casseroles are high in protein and can be cooked ahead, they are a great breakfast meal prep option.

“The protein in eggs has high bioavailability, which means our bodies can use the majority of it effectively,” explains Maya Feller, RD, CDN. “Eating enough protein promotes hormone production and proper digestion of other nutrients.”

Eating protein also helps the body repair, maintain and build muscle, which, in turn, promotes mobility and longevity, according to Maddi Osburn, LD, RDNfounder of Flexible Nutrition LLC.

To make meal prep easier, we’ve rounded up 16 of the tastiest, protein-rich egg casserole recipes to help you create nutritious breakfasts that will last all week.

1. Easy Denver Omelette Hash Brown Casserole

With ingredients like browns and peppers, this baked egg casserole is both hearty and full of flavor.

  • 234 calories
  • 18 grams of protein

If you’re a potato lover, look no further than this hash brown and egg casserole. Loaded with eggs, ham, and green pepper, this casserole packs a powerful protein punch, delivering 18 grams per serving. To make this recipe vegetarian, you can swap the ham for plant-based cold cuts or sausages.

2. Tomato and Parmesan Breakfast Casserole

This egg casserole is cheesy, slightly tart and delicious.

  • 201 calories
  • 11.1 grams of protein

Despite the simple ingredients, this casserole has a ton of flavor. The recipe calls for a mixture of garlic, shallots and tomatoes, and of course, a delicious Parmesan cheese. Pair it with freshly toasted bread –– ciabatta, whole wheat, French or multigrain –– for a complete breakfast.

3. Easy Breakfast Casserole

You’ll get a healthy dose of protein from the ham, eggs, and cheese in this delicious yet simple egg casserole recipe.

  • 208 calories
  • 17.3 grams of protein

This delicious casserole is made with ham, eggs, hash browns and cheese. Once the ingredients are mixed, all you have to do is pour them into a baking dish and leave your casserole dish in the oven for an hour. When it’s done, you’ll have enough for the whole week, with each serving providing you with around 17 grams of protein.

4. Bisquick Breakfast Casserole with Sausage

If you’re a Bisquick cookie lover, you’ll love this breakfast casserole.

  • 316 calories
  • 16 grams of protein

Sausage is a great source of protein and this breakfast casserole has plenty of it. By adding just one serving of sausage, you’ll get 9 grams of protein per serving, Osburn says. Add eggs and don’t forget to stock up on cheese!

5. Sausage Croissant Breakfast Casserole

Puff pastry croissants form the base of this delicious egg casserole.

  • 467 calories
  • 23 grams of protein

When you’re craving comfort food, try this egg casserole option with a buttery croissant roll as the base for the casserole. The recipe has 23 grams of protein per serving thanks to the eggs and sausage.

6. Loaded Veggie Egg Baking Casserole

This delicious casserole will serve protein and a dose of vegetables.

  • 167 calories
  • 12 grams of protein

If you don’t like breakfast meats, try this egg casserole to start your day off right. It’s filled with white mushrooms, green peppers, onions, tomatoes, and 2 cups of baby spinach. The thyme and rosemary leaves give it a dose of fresh, earthy flavor.

7. Sausage and Hash Brown Breakfast Casserole

One of the simplest recipes on our list, this egg casserole has just a few ingredients.

  • 321 calories
  • 18 grams of protein

What makes this casserole ideal for meal prep is that the ingredients – egg, sausage and hash browns – hold together nicely thanks to the cheese, which acts like glue. Compared to other egg casserole recipes, this one only requires seven ingredients.

8. Slow Cooker Bacon and Egg Casserole

Make good use of your slow cooker and create this delicious bacon and egg casserole.

  • 502 calories
  • 40 grams of protein

This casserole is easy to make because all you have to do is add your ingredients to your Crock-Pot, set it and forget it.

The dish is made with breakfast staples such as bacon, eggs, cheese and a secret ingredient: ground mustard. Mustard acts as an emulsifier and holds all your ingredients together, making it ideal for meal prep.

9. Fiesta Mexican Inspired Organic Bean and Corn Casserole

Adding beans to your breakfast gives you a gut-healthy dose of fiber in the morning.

  • 379 calories
  • 19 grams of protein

Stuffed with Monterey Jack cheese, yellow corn, and chunky salsa, this Mexican-inspired egg casserole will tantalize your taste buds. It also includes kidney beans, which are high in fiber and protein.

10. Vegetable and Chorizo ​​Egg Breakfast Casserole

Although this egg casserole recipe is a little higher in calories, it maximizes flavor and is sure to keep you satisfied until lunchtime.

  • 459 calories
  • 28 grams of protein

If you’re hosting a brunch, whip up this loaded vegetable and chorizo ​​casserole, which is sure to make an impression on all your guests. It’s filled with spicy chorizo, tomatoes, paprika, kale, and eggs. You can even sprinkle some fresh thyme leaves for extra flavor.

11. Simple Breakfast Casserole

This egg casserole is one of the fastest to assemble and cook.

  • 385 calories
  • 23 grams of protein

If you’re pressed for time, consider making this easy-to-make breakfast casserole. It requires few ingredients and only takes 35 minutes in the oven.

Each bite is delicious as it is filled with a variety of breakfast ingredients including pork sausage, scallions, red pepper and cheese.

12. Overnight Vegetarian Breakfast Strata Casserole

Strata requires preparation the night before and cooking in the morning, but this recipe is worth it.

  • 309 calories
  • 19 grams of protein

Stuffed with Swiss cheese, shallots, eggs and bread, this casserole makes a delicious vegetarian meal. The best part about this recipe is that it can (in fact, must) be assembled the night before. Just put it in the oven the next morning for an hour and you’re done!

13. Vegetable Sausage and Egg Casserole

Full of protein from eggs and sausage, this egg casserole is also loaded with nutrients thanks to all the vegetables.

  • 168 calories
  • 17 grams of protein

This deliciously colorful egg casserole is made with a combination of sweet potato, chicken, onion, mushrooms, kale and red bell pepper, making it a filling and nutrient-dense breakfast. This dish is ideal for people who are lactose intolerant because the recipe uses non-dairy milk.

14. Healthy Breakfast Casserole

This light casserole is made with broccoli and can be made gluten-free, if needed.

  • 325 calories
  • 20 grams of protein

Start your day off right with this super nutritious breakfast casserole made with ingredients like broccoli, onion, parsley and eggs. Each serving will provide you with 20 grams of protein. Although this recipe calls for bread for a delicious toasted crust, you can use gluten-free bread if you have a gluten allergy or sensitivity.

15. Cauliflower Casserole Casserole

This egg casserole has carb-rich cauliflower as one of the main ingredients.

  • 373 calories
  • 31 grams of protein

Despite its low carb content, this casserole is certainly delicious. Each serving loaded with chicken sausage, cauliflower florets, and eggs gives you 31 grams of protein and a big dose of other nutrients to fuel your day.

16. Sweet Potato and Sausage Breakfast Casserole

If you’re looking to get some protein and a bit of fiber in your morning meal, look no further than this egg casserole.

  • 406 calories
  • 35 grams of protein

It’s the perfect breakfast to make when you’re craving something tasty and hearty. This casserole is made with hearty protein-rich ingredients like chicken sausage eggs, plus sweet potatoes, which add fiber to the mix. Bonus: there are 35 grams of protein per serving of this casserole.

Image credit:
Creation LIVESTRONG.com


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