This High Protein Breakfast Casserole is packed with flavor and nutrition. It’s filled with eggs, egg whites, cottage cheese, cheddar cheese and ham. This egg bake is not only a treat for your taste, buds but also a powerhouse of energy to kickstart your day.
Protein is the building block of muscles and tissues, providing the body with the necessary fuel for optimal function. A breakfast rich in protein not only helps with muscle repair and growth but also keeps you feeling full and satisfied throughout the morning, reducing those mid-morning snack cravings.
I love easy breakfasts, so I typically prep this at the beginning of the week. As it turns out, this has been my go-to breakfast for the past year.
If you are looking for other high protein breakfasts check out my Sheet Pan Breakfast Hash, Cottage Cheese With Fruit Breakfast Bowl, or my Easy Shakshuka recipe.
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Why you'll love this recipe
- Perfect For Meal Prep: Say goodbye to morning chaos! With the option to prep ahead, this easy breakfast recipe turns busy mornings into a breeze. It's a time-saving strategy without compromising on the fresh, homemade goodness.
- Protein Packed: You can bid farewell to mid-morning slumps. This breakfast is packed with protein which provides the essential fuel your body needs. Whether you're an early riser hitting the gym or navigating a hectic workday, this healthy breakfast casserole is a great way to pack in some protein.
- Customizable: This recipe uses simple ingredients and is flexible allowing you to mix up the ingredients based on your taste and nutritional requirements. Whether you're a carnivore, vegetarian, or following a specific diet plan, this casserole welcomes your personal touch.
Ingredients
- Grass-Fed Butter: Kerrygold Butter is my go-to.
- Onion: Sweet yellow onion is ideal, but a regular yellow or white onion will work just fine.
- Spinach: fresh spinach, organic if possible.
- Eggs: Organic cage-free eggs
- Egg Whites: Organic cage-free egg whites
- Cottage Cheese: My favorite brand of cottage cheese is Good Culture. They only use organic skim milk, organic whole milk, organic cream, sea salt, and live and active cultures.
- Cheddar Cheese: Use your favorite organic cheddar cheese. I usually go for a raw, grass-fed sharp cheddar, which adds so much flavor!
- Potato Starch
- Sea Salt
- Pepper
- Smoked Ham
- Cooking Spray: Avacado oil or olive oil spray.
See the recipe card for quantities.
Instructions
Full ingredient amounts can be found on the printable recipe card at the bottom of the post.
Preheat your oven to 320 degrees.
In a large skillet over medium heat melt the butter, then add the sliced onions and a pinch of salt. Cook the onions over low heat until they are soft and slightly golden. About 10-15 minutes.
Add the spinach to the onions and cook until wilted. Dice your smoked ham and set it aside.
Add the whole eggs, egg whites, cottage cheese, cheddar cheese, potato starch, and salt to a high-power blender. Blend on high for about 30 seconds or until everything is combined and smooth.
Pour the egg mixture into a lightly greased baking dish. Next, add the ham along with the onion and spinach mixture and distribute it evenly over the egg mixture.
Bake for 1 hour and 20 minutes or until the egg bake has set and is no longer giggly.
Allow the egg casserole to cool for 15 minutes before cutting.
Serve this high-protein breakfast casserole alongside some toast, hash browns, sweet potatoes, overnight oats, or with fruit on top of whipped cottage cheese.
Substitutions and variations
- Dairy-Free: If you want to keep this dairy-free, you can use dairy-free cottage cheese and dairy-free cheddar.
- Experiment with Flavors: Feel free to get creative with your casserole by experimenting with different add-ins. Whether it's using a different cheese or adding in a pinch of paprika, or sprinkling of thyme, these additions can elevate the flavor profile of your dish, making it uniquely yours.
- Veggie Packed: Try adding in some extra veggies. I love adding sauteed red bell pepper green bell peppers or mushrooms to this dish.
- Extra Protein: To add even more protein you can swap out the ham for breakfast sausage, ground turkey, chicken sausage, Italian sausage, turkey sausage, crispy bacon, or turkey bacon.
Storage
Once the high protein egg bake has cooled to room temperature, you can cut and store the rest. You will want to store the leftovers in an airtight container. It will keep for 5-6 days in the fridge.
Top tip
For an extra fluffy egg casserole, place a second casserole dish filled with hot water on the bottom rack of your oven. Next, place the casserole dish with the egg mixture on the oven rack above it.
FAQ
You can certainly use all eggs instead of egg whites. You can also use fewer eggs and more egg whites if you are looking for a lower-fat option.
To reheat, just pop it in a 315-degree oven and allow the dish to warm through. It will take anywhere from 5-7 minutes.
Absolutely! Making this low-carb breakfast casserole ahead of time and reheating it is a fantastic time-saving strategy. Store it in an airtight container in the refrigerator, and when you're ready to enjoy it, you can quickly reheat it in the oven at 315 degrees for 5-10 minutes.
You sure can! The beauty of the high-protein breakfast casserole lies in its versatility. Whether you're vegetarian, follow a keto diet, or have specific dietary restrictions, you can easily tailor the ingredients to suit your preferences. Swap out meat for plant-based proteins or choose low-fat cheese and low-fat cottage cheese for a lighter option.
Yes, you can! If you find yourself with leftovers or want to prep multiple servings at once, freezing your casserole is a great option. Ensure it's tightly wrapped or stored in an airtight container to maintain freshness. When you're ready to enjoy it, simply thaw and then reheat the meal.
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Looking for other recipes like this? Try these:
Easy High Protein Breakfast Casserole
Ingredients
- 1 tablespoon Butter grass-fed
- 1 Onion sliced
- 2 cups Spinach
- 10 Eggs
- 16 floz Egg Whites
- ¾ cup Cottage Cheese
- ¼ cup Cheddar Cheese shredded
- 2 tablespoon Potato Starch
- 1 teaspoon Sea Salt
- ⅓ cup Smoked Ham diced
Instructions
- Preheat your oven to 320 degrees.
- In a large skillet over medium heat melt the butter, then add the sliced onions and a pinch of salt. Cook the onions over low heat until they are soft and slightly golden. About 10-15 minutes.
- Add the spinach to the onions and cook until wilted.
- Dice the smoked ham and set it aside.
- In the meantime, add the whole eggs, egg whites, cottage cheese, cheddar cheese, potato starch, and salt to a high-power blender. Blend on high for about 30 seconds or until everything is combined and smooth.
- Pour the egg mixture into a lightly greased baking dish. Next, add the ham along with the onion and spinach mixture and distribute it evenly over the egg mixture.
- Place a second casserole dish filled with hot water on the bottom rack of your oven, then place the casserole dish with the egg mixture on the oven rack above it.
- Bake for 1 hour and 20 minutes or until the egg bake has set and is no longer giggly.
- Allow the egg casserole to cool for 15 minutes before cutting.
Notes
- Dairy-Free: If you want to keep this dairy-free, you can use dairy-free cottage cheese and dairy-free cheddar.
- Experiment with Flavors: Feel free to get creative with your casserole by experimenting with different add-ins. Whether it's using a different cheese or adding in a pinch of paprika, or sprinkle of thyme, these additions can elevate the flavor profile of your dish, making it uniquely yours.
- Veggie Packed: Try adding in some extra veggies. I love adding sauteed red bell pepper green bell peppers or mushrooms to this dish.
- Extra Protein: To add even more protein you can swap out the ham for breakfast sausage, ground turkey, chicken sausage, Italian sausage, turkey sausage, crispy bacon, or turkey bacon.
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