Looking for high protein breakfast casserole recipes? You have come to the right place! I have created a list of the best breakfast casserole recipes that have 10+ grams of protein per serving. From sausage, to hash browns, to vegetarian options: you’ll find 16 delicious and high protein breakfast casseroles right here!
We all know that breakfast is our chance to set the energy tone for the entire day. After all, it’s not called ‘the most important meal of the day’ for nothing, right? But here’s the thing – loading up on carbs and sugars first thing in the morning might lead us down a path of energy crashes and hunger pangs before lunch even rolls around.
Don’t worry, I’m not suggesting you ditch your morning meal. Instead, I’m here to guide you towards a protein-packed breakfast that’ll keep you fueled and satisfied. High-protein breakfasts are our ticket to a morning of steady energy and sharp focus. They help us feel fuller for longer, keeping those mid-morning snack cravings at bay, and they’re also crucial for muscle building and repair.
Perfect for Busy Mornings: You can prepare them ahead of time for a stress-free morning meal.
Versatile: You can mix and match ingredients based on your preferences or dietary needs.
Easy to Make: Most recipes are a simple matter of combining ingredients and baking.
Portion Control: They make it easy to control portions and track nutritional intake.
Freezer-Friendly: Many casseroles can be frozen and reheated, extending their shelf-life
What to Serve With A Breakfast Casserole
Breakfast casseroles can certainly be eaten on their own but you do have lots of options for sides as well:
Fresh Fruit: A side of mixed berries or sliced melon can provide a sweet, refreshing contrast.
Greek Yogurt: High in protein and can be sweetened with a bit of honey or fruit.
Whole Grain Toast: Adds extra carbs and fiber and can be spread with avocado or a touch of butter.
Smoothies: A fruit or green smoothie can be a refreshing, nutrient-packed side.
Breakfast Meats: If your casserole is vegetarian, a side of bacon, sausage, or ham can add extra protein.
Avocado Slices: These add healthy fats and a creamy texture.
Roasted Vegetables: If your casserole is light on veggies, a side of roasted tomatoes or asparagus can balance it out.
Green Salad: Who says you can’t have salad for breakfast? A light green salad with a citrus vinaigrette could be a great addition.
Customizing Your Breakfast Casserole to Meet Your Macro Needs
Navigating your macro needs can sometimes feel like a puzzle, especially when it comes to maintaining the balance between protein, fats, and carbs. But that’s where the beauty of breakfast casseroles truly shines – they’re incredibly flexible and can be tailored to fit your macro needs!
For Lower Fat: Some of these recipes are a little higher on the fat. If you’re aiming for a lower fat content you have a few options. Swap out the meat for or lean proteins like turkey or, chicken sausage, or ham. You could also replace some of the eggs with egg whites. Opt for low-fat dairy options, such as skim milk or low-fat cheese.
For Higher Protein: Want to up the protein? You can add some egg whites, cheese, or lean meats. One easy easy way is to either double or 1.5 times the protein source in the recipe or serve some extra protein on the side. Don’t forget that many vegetables like spinach and asparagus also contribute to the protein content.
For Lower Carb: Many of these casseroles are already low carb, but if you’re watching your carb intake, you can skip any of the bread or hash browns and swap with zucchini or cauliflower rice. These options not only cut down on carbs but also add extra nutrients and fiber.
For More Fiber: To increase the fiber content, incorporate more high-fiber veggies like broccoli, carrots, or leafy greens. You can also add some legumes, like lentils or black beans, to the mix or have a slice of whole wheat toast on the side.
For Higher Carb: To boost the carbohydrate content, consider having a slice of toast or some fruit on side or serving in a wrap. You could also add some roasted sweet potatoes to your casserole. or include legumes like lentils or chickpeas. Remember, it’s not just about adding carbs, but choosing options that provide other nutrients and fiber to give you sustained energy throughout your day.
High Protein Breakfast Casserole Recipes
1. Egg Bake With Veggies & Turkey Bacon
Dairy-Free Egg Bake with Veggies and Turkey Bacon
This easy breakfast casserole is gluten-free, dairy-free, and packed with protein. Made with turkey bacon, egg whites, and whole eggs, you’ll have the protein you need to kickstart your day.Calories: 133 Protein: 12 Fat: 7 Carbs: 5
This Instant Pot breakfast casserole, brimming with eggs, bacon, spinach, bell peppers, and cheese, is a breeze to prepare. It's not just a healthy choice, but also packs a delightful flavor punch.Calories: 343 Protein: 20 Fat: 26 Carbs: 7
4. Protein Packed Hash Brown Cheese Breakfast Bake
Protein Packed Hashbrown Cheese Breakfast Bake
A nutritious hashbrown casserole that will captivate your senses and tantalize your taste buds! Loaded with 12 grams of protein and just 6 grams of carbs, this balanced breakfast is ideal for both special occasions and meal prepped breakfast. Calories: 116 Protein: 12 Fat: 5 Carbs: 5
This Vegetarian Breakfast Casserole is an excellent recipe for serving a large group or for preparing in advance for a speedy and high protein breakfast throughout the week!Calories: 144 Protein: 10 Fat: 10 Carbs: 4
Super simple breakfast recipe that takes 5 minutes to prep and will last you all week. You can incorporate different veggies that you enjoy and/or use a different meat option. Calories: 150 Protein: 20 Fat: 6 Carbs: 4
This simple egg casserole, filled with turkey bacon, fresh vegetables, and cheddar cheese, is a straightforward and tasty breakfast choice. It's convenient for prepping ahead for breakfast or lunch, and can easily serve multiple people.Calories: 373 Protein: 25 Fat: 27 Carbs: 7
This is a simple, high-protein breakfast casserole recipe that uses reduced-fat pork sausage, onions, and eggs. With some additional seasoning and a topping of shredded cheddar cheese, it's a straightforward and tasty breakfast option that can be easily prepped for the week. Calories: 211 Protein: 15 Fat: 11 Carbs: 13
This Ham, Spinach, and Egg Casserole stands out with its layers of Italian style croutons and a filling packed with diced ham, spinach, and cheese. It's an uncomplicated yet tasty Breakfast Casserole recipe, which you can conveniently prep the night before!Calories: 248 Protein: 23 Fat: 7 Carbs: 24
Tis balanced and nourishing recipe is a fantastic way to start your day. It includes a variety of vegetables – green onions, bell peppers, broccoli, and mushrooms, providing essential vitamins and fiber. The added protein from cooked meat and eggs, along with the calcium from the cheese and whole milk, makes it a wonderfully balanced meal. Calories: 213 Protein: 16 Fat: 13 Carbs: 6
Indulge in a strawberries and cream protein-enhanced French toast casserole! With the addition of vanilla protein powder and egg whites, each serving of this delightful and nutritious breakfast dish packs in 10 grams of protein!Calories: 112 Protein: 10 Fat: 1 Carbs: 16