This High Protein Egg Casserole is a versatile and incredibly useful recipe designed to fuel your day with sustained energy. It’s a simple yet satisfying dish perfect for busy mornings, quick lunches, or even a light dinner.
Key Ingredients for High Protein Egg Casserole:
- 1 dozen large eggs
- 1 cup milk (dairy or non-dairy, such as almond or oat milk)
- 1/2 cup crumbled feta cheese
- 1/2 cup shredded cheddar cheese
- 1/2 cup cooked and crumbled breakfast sausage (turkey or pork) or diced ham
- 1/2 cup chopped spinach (fresh or frozen and thawed, squeezed dry)
- 1/4 cup finely diced bell pepper (any color)
- 1/4 cup finely diced onion
- 1 tablespoon olive oil or butter
- Salt and black pepper to taste
- Optional toppings: chopped chives, hot sauce, sliced avocado
How to Make High Protein Egg Casserole:
This High Protein Egg Casserole is incredibly straightforward, making it a weeknight savior! Expect a prep time of about 15 minutes and a bake time of around 30-35 minutes. The result is a gloriously fluffy, deeply savory, and satisfying breakfast bake that’s a joy to prepare and even better to eat.
Step-by-Step Instructions:
- Preheat Oven and Prepare Dish: Preheat your oven to 375°F (190°C). Lightly grease an 8×8 inch baking dish or a similar-sized casserole dish with cooking spray or butter.
- Sauté Vegetables and Meat: Heat the olive oil or butter in a skillet over medium heat. Add the diced onion and bell pepper and sauté for 3-4 minutes until they begin to soften. Add the cooked and crumbled breakfast sausage or ham and cook for another 2-3 minutes, stirring occasionally, until heated through. If using fresh spinach, add it now and cook until wilted, about 1-2 minutes. If using frozen spinach, ensure it’s thawed and squeezed completely dry before adding it to the skillet.
- Prepare the Egg Mixture: In a large bowl, whisk together the dozen large eggs and 1 cup of milk until well combined. Season generously with salt and black pepper, remembering that the cheese and sausage will also add saltiness.
- Combine Ingredients: Add the sautéed vegetable and meat mixture to the egg mixture. Stir in the crumbled feta cheese and shredded cheddar cheese. Gently fold everything together until evenly distributed.
- Pour into Baking Dish: Pour the egg mixture evenly into the prepared baking dish. Ensure that the ingredients are spread out so that each serving gets a good mix of everything.
- Bake the Casserole: Place the baking dish in the preheated oven. Bake for 30-35 minutes, or until the casserole is set in the center and the top is golden brown. A knife inserted into the center should come out clean.
- Rest and Serve: Once baked, remove the High Protein Egg Casserole from the oven and let it rest for 5-10 minutes before slicing and serving. This allows the casserole to set fully, making it easier to cut and serve.
Why You’ll Love This High Protein Egg Casserole:
You’ll absolutely adore this High Protein Egg Casserole for its sheer versatility and incredible heartiness. Forget boring scrambled eggs; this bake offers a symphony of flavors and textures in every bite, thanks to the savory sausage, tangy feta, and sweet bell peppers, making it a far cry from a simple frittata. Plus, the sheer satisfaction of whipping up such a delicious and filling meal at home saves you a significant amount compared to buying pre-made breakfast options, making it a smart choice for your wallet and your well-being.
This dish is a nutrition powerhouse, providing ample protein to keep you feeling full and energized throughout your day, which is a game-changer for those busy schedules. Imagine waking up to the aroma of this delightful bake, knowing you have a delicious and healthy meal ready to go – a true culinary delight! Give this High Protein Egg Casserole a try; it might just become your new favorite way to start the day.
Storing and Reheating Tips:
This High Protein Egg Casserole is wonderfully forgiving when it comes to leftovers.
- Refrigeration: Allow the casserole to cool completely at room temperature, then cover the baking dish tightly with plastic wrap or transfer individual portions to airtight containers. It will stay fresh in the refrigerator for up to 3-4 days.
- Reheating: For individual servings, you can reheat portions in the microwave for 30-60 seconds, or until heated through. For larger amounts, you can reheat the entire casserole, covered with foil, in a preheated oven at 300°F (150°C) for about 15-20 minutes, or until warmed through.
- Freezing: This casserole also freezes beautifully. Once cooled, wrap individual portions tightly in plastic wrap and then in aluminum foil, or place them in freezer-safe containers. It can be stored in the freezer for up to 1-2 months. To reheat from frozen, remove the foil and plastic wrap, cover with foil, and bake in a preheated oven at 300°F (150°C) for 30-40 minutes, or until heated through. You can also thaw individual portions overnight in the refrigerator and then reheat as directed for refrigerated leftovers.
Final Thoughts:
This High Protein Egg Casserole is a true winner, offering a delicious, easy, and nutritious meal solution. Give it a go this week and experience how simple healthy eating can be! You won’t be disappointed!
try also :
- Lentil and Sweet Potato Salad
- Cranberry Brie Bites
- Crispy Sweet Potato Bites
- Matcha Cake Recipe
- find more in Pinterest
High Protein Egg Casserole
Ingredients
Equipment
Method
- Preheat your oven to 375°F (190°C). Lightly grease an 8×8 inch baking dish or a similar-sized casserole dish with cooking spray or butter.
- Heat the olive oil or butter in a skillet over medium heat. Add the diced onion and bell pepper and sauté for 3-4 minutes until they begin to soften. Add the cooked and crumbled breakfast sausage or ham and cook for another 2-3 minutes, stirring occasionally, until heated through. If using fresh spinach, add it now and cook until wilted, about 1-2 minutes. If using frozen spinach, ensure it’s thawed and squeezed completely dry before adding it to the skillet.1 tablespoon olive oil or butter, 1/2 cup chopped spinach, 1/4 cup finely diced bell pepper, 1/4 cup finely diced onion, 1/2 cup cooked and crumbled breakfast sausage (turkey or pork) or diced ham
- In a large bowl, whisk together the dozen large eggs and 1 cup of milk until well combined. Season generously with salt and black pepper, remembering that the cheese and sausage will also add saltiness.1 dozen large eggs, 1 cup milk, to taste salt, to taste black pepper
- Add the sautéed vegetable and meat mixture to the egg mixture. Stir in the crumbled feta cheese and shredded cheddar cheese. Gently fold everything together until evenly distributed.1/2 cup crumbled feta cheese, 1/2 cup shredded cheddar cheese
- Pour the egg mixture evenly into the prepared baking dish. Ensure that the ingredients are spread out so that each serving gets a good mix of everything.
- Place the baking dish in the preheated oven. Bake for 30-35 minutes, or until the casserole is set in the center and the top is golden brown. A knife inserted into the center should come out clean.
- Once baked, remove the High Protein Egg Casserole from the oven and let it rest for 5-10 minutes before slicing and serving. This allows the casserole to set fully, making it easier to cut and serve.