8 High-Protein Breakfast Casseroles for Meal Prep

A breakfast casserole is meal prep at its easiest: one dish, one bake and enough servings to cover most of the week. These casseroles are packed with eggs, lean meats, seafood, cottage cheese and Greek yogurt, so every square delivers a serious amount of protein, and each one reheats in minutes.

The lineup includes a classic turkey sausage and hash brown bake, vegetarian favorites, a sweet French toast casserole and a smoked salmon brunch dish. Each recipe lists servings, total time and estimated protein, along with storage and reheating tips.

Protein estimates are approximate, include any listed toppings, and are rounded per serving. Actual amounts vary by ingredient brand and portion size.

1. Turkey Sausage Hash Brown Breakfast Casserole

Crispy shredded hash browns, crumbled turkey sausage and plenty of cheddar make this the classic, crowd-pleasing breakfast casserole, with cottage cheese whisked into the eggs for extra protein. Cut it into eight squares and breakfast is covered for days.

Servings: 8

Total time: 1 hour 10 minutes

Estimated protein: About 29 grams per serving, mainly from eggs and turkey sausage, with a smaller contribution from cheddar and cottage cheese.

Ingredients

• Cooking spray
• 1 pound raw turkey breakfast sausage
• 1 small onion, diced
• 1 red bell pepper, diced
• 4 cups frozen shredded hash browns, thawed and patted dry
• 12 large eggs
• 1 cup low-fat cottage cheese
• 1/2 cup milk
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon garlic powder
• 1 1/2 cups shredded cheddar cheese

Instructions

1. Preheat the oven to 375°F (190°C) and coat a 9×13-inch baking dish with cooking spray.
2. Cook the turkey sausage, onion and bell pepper in a large skillet over medium-high heat for 8 to 10 minutes, breaking the meat into crumbles, until browned and the sausage reaches 165°F (74°C) on a food thermometer. Drain any excess fat.
3. Spread the hash browns evenly in the baking dish and top with the sausage mixture.
4. In a large bowl, whisk the eggs, cottage cheese, milk, salt, pepper and garlic powder until well combined, then pour evenly over the filling. Sprinkle with the cheddar.
5. Bake for 45 to 50 minutes, until puffed, golden and set in the center, and the center reaches 160°F (71°C) on a food thermometer. Rest for 10 minutes before cutting into 8 squares.
6. Refrigerate portions in airtight containers for up to 4 days or freeze for up to 2 months. Reheat until hot in the center, 165°F (74°C).

2. Spinach Artichoke Breakfast Casserole

Everything you love about spinach artichoke dip gets baked into a cheesy egg casserole with garlic, mozzarella and Parmesan. It is vegetarian, reheats beautifully and feels indulgent while staying high in protein.

Servings: 8

Total time: 1 hour 5 minutes

Estimated protein: About 23 grams per serving, mainly from eggs and mozzarella, with a smaller contribution from cottage cheese and Parmesan.

Ingredients

• Cooking spray
• 1 tablespoon olive oil
• 1 small onion, diced
• 3 cloves garlic, minced
• 10 ounces baby spinach
• 1 (14-ounce) can artichoke hearts in water, drained and chopped
• 12 large eggs
• 1 1/2 cups low-fat cottage cheese
• 1/2 cup milk
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon dried oregano
• 1 1/2 cups shredded part-skim mozzarella cheese, divided
• 1/2 cup grated Parmesan cheese, divided

Instructions

1. Preheat the oven to 375°F (190°C) and coat a 9×13-inch baking dish with cooking spray.
2. Heat the oil in a large skillet over medium heat. Cook the onion for 4 minutes, add the garlic for 30 seconds, then add the spinach in handfuls and cook until wilted.
3. Transfer the spinach to a strainer and press out as much liquid as possible, then spread it in the baking dish with the chopped artichokes.
4. In a large bowl, whisk the eggs, cottage cheese, milk, salt, pepper, oregano, 1 cup of the mozzarella and 1/4 cup of the Parmesan. Pour over the vegetables.
5. Sprinkle with the remaining mozzarella and Parmesan and bake for 40 to 45 minutes, until golden and set, with the center at 160°F (71°C) on a food thermometer. Rest for 10 minutes before cutting into 8 squares.
6. Store portions in the refrigerator for up to 4 days or freeze for up to 2 months, and reheat to 165°F (74°C).

3. Greek Chicken and Feta Breakfast Casserole

Seasoned chicken, spinach, cherry tomatoes, Kalamata olives and feta give this egg casserole the bright flavors of a Greek salad. It is hearty and colorful, and it holds up well in the fridge for several days.

Servings: 8

Total time: 1 hour

Estimated protein: About 27 grams per serving, mainly from chicken breast and eggs, with a smaller contribution from cottage cheese and feta.

Ingredients

• Cooking spray
• 1 tablespoon olive oil
• 1 pound boneless, skinless chicken breast, cut into 1/2-inch pieces
• 1 teaspoon dried oregano, divided
• 1 teaspoon salt, divided
• 1/2 teaspoon garlic powder
• 1 small red onion, diced
• 5 ounces baby spinach, chopped
• 1 cup cherry tomatoes, halved
• 1/3 cup pitted Kalamata olives, sliced
• 10 large eggs
• 1 cup low-fat cottage cheese
• 1/2 cup milk
• 1/2 teaspoon black pepper
• 3/4 cup crumbled feta cheese

Instructions

1. Preheat the oven to 375°F (190°C) and coat a 9×13-inch baking dish with cooking spray.
2. Heat the oil in a large skillet over medium-high heat. Add the chicken with 1/2 teaspoon of the oregano, 1/2 teaspoon of the salt and the garlic powder and cook for 6 to 8 minutes, until browned and it reaches 165°F (74°C) on a food thermometer.
3. Add the onion and cook for 3 minutes, then stir in the spinach until wilted. Spread the mixture in the baking dish and scatter the tomatoes and olives over the top.
4. Whisk the eggs, cottage cheese, milk, pepper and the remaining oregano and salt until combined, then pour over the filling. Sprinkle with the feta.
5. Bake for 35 to 40 minutes, until set in the center and the center reaches 160°F (71°C) on a food thermometer. Rest for 10 minutes before cutting into 8 squares.
6. Refrigerate portions for up to 4 days or freeze for up to 2 months, and reheat to 165°F (74°C).

4. Protein French Toast Casserole

Cubes of whole-grain bread soak up a cinnamon custard made with eggs, cottage cheese and Greek yogurt, then bake into a golden, pudding-like casserole. Assemble it the night before and bake in the morning, or bake ahead and reheat squares all week.

Servings: 8

Total time: 1 hour 15 minutes plus 1 hour soaking

Estimated protein: About 21 grams per serving, mainly from whole-grain bread and eggs, with a smaller contribution from cottage cheese and Greek yogurt.

Ingredients

• Cooking spray
• 1 (16-ounce) loaf whole-grain bread, cut into 1-inch cubes
• 8 large eggs
• 1 cup low-fat cottage cheese
• 1 cup plain nonfat Greek yogurt
• 1 1/2 cups milk
• 1/4 cup maple syrup, plus more for serving
• 1 tablespoon ground cinnamon
• 1/4 teaspoon salt
• 1 1/2 cups fresh raspberries or blueberries
• 1/3 cup chopped pecans
• 1 tablespoon packed brown sugar

Instructions

1. Coat a 9×13-inch baking dish with cooking spray and spread the bread cubes in it.
2. Add the eggs, cottage cheese, Greek yogurt, milk, maple syrup, cinnamon and salt to a blender and blend until completely smooth.
3. Pour the custard evenly over the bread, pressing the cubes down so they soak it up, then scatter the berries over the top. Cover and refrigerate for at least 1 hour or overnight.
4. Preheat the oven to 350°F (175°C). Mix the pecans and brown sugar and sprinkle over the casserole.
5. Bake covered with foil for 20 minutes, then uncover and bake for 20 to 25 minutes more, until puffed and golden and the center is set and reaches 160°F (71°C) on a food thermometer.
6. Rest for 10 minutes, cut into 8 portions and serve with maple syrup. Refrigerate leftovers for up to 4 days and reheat to 165°F (74°C).

5. Chile Relleno Breakfast Casserole

Layers of mild green chiles and melted Monterey Jack bake under a fluffy egg custard for all the flavor of chiles rellenos with no frying. Serve each square with salsa and cilantro for a vegetarian breakfast with Southwestern flair.

Servings: 8

Total time: 1 hour

Estimated protein: About 24 grams per serving, mainly from eggs and Monterey Jack, with a smaller contribution from Greek yogurt and cheddar.

Ingredients

• Cooking spray
• 3 (4-ounce) cans whole mild green chiles, drained and patted dry
• 2 cups shredded Monterey Jack cheese, divided
• 1 cup shredded cheddar cheese, divided
• 12 large eggs
• 1 cup plain nonfat Greek yogurt
• 1/2 cup milk
• 1/4 cup all-purpose flour
• 1 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/2 teaspoon garlic powder
• 1 cup salsa, for serving
• 1/4 cup chopped fresh cilantro

Instructions

1. Preheat the oven to 375°F (190°C) and coat a 9×13-inch baking dish with cooking spray.
2. Split the chiles open and lay half of them flat in the dish. Sprinkle with half of the Monterey Jack and half of the cheddar, then repeat with the remaining chiles and cheese.
3. In a large bowl, whisk the eggs, Greek yogurt, milk, flour, cumin, salt and garlic powder until smooth, with no lumps of flour.
4. Pour the egg mixture slowly over the chiles and cheese.
5. Bake for 40 to 45 minutes, until puffed, golden and set in the center, and the center reaches 160°F (71°C) on a food thermometer. Rest for 10 minutes before cutting into 8 squares.
6. Serve topped with salsa and cilantro. Refrigerate portions for up to 4 days or freeze for up to 2 months, and reheat to 165°F (74°C).

6. Beef and Sweet Potato Breakfast Casserole

Roasted sweet potato cubes and smoky seasoned ground beef make a hearty, slightly sweet base for a cheesy baked egg layer. It is one of the most filling casseroles here and holds up well in the fridge for several days.

Servings: 8

Total time: 1 hour 15 minutes

Estimated protein: About 25 grams per serving, mainly from lean ground beef and eggs, with a smaller contribution from cheddar and sweet potatoes.

Ingredients

• Cooking spray
• 2 medium sweet potatoes (about 1 1/4 pounds), peeled and cut into 1/2-inch cubes
• 1 tablespoon olive oil
• 1 teaspoon salt, divided
• 1 pound 93% lean ground beef
• 1 small onion, diced
• 1 green bell pepper, diced
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/2 teaspoon garlic powder
• 10 large eggs
• 1/2 cup milk
• 1/4 teaspoon black pepper
• 1 cup shredded sharp cheddar cheese
• 2 green onions, sliced

Instructions

1. Preheat the oven to 425°F (220°C). Toss the sweet potatoes with the oil and 1/2 teaspoon of the salt on a rimmed baking sheet and roast for 20 minutes, turning once, until tender.
2. Meanwhile, cook the ground beef, onion and bell pepper in a large skillet over medium-high heat for 7 to 9 minutes, breaking up the meat, until browned and it reaches 160°F (71°C) on a food thermometer. Drain any fat and stir in the smoked paprika, cumin and garlic powder.
3. Reduce the oven to 375°F (190°C) and coat a 9×13-inch baking dish with cooking spray. Spread the sweet potatoes and beef mixture in the dish.
4. Whisk the eggs, milk, pepper and remaining salt, pour over the filling and sprinkle with the cheddar.
5. Bake for 35 to 40 minutes, until set in the center and the center reaches 160°F (71°C) on a food thermometer. Rest for 10 minutes, sprinkle with the green onions and cut into 8 squares.
6. Refrigerate portions for up to 4 days or freeze for up to 2 months, and reheat to 165°F (74°C).

7. Smoked Salmon and Dill Egg Bake

Smoked salmon, dill, capers and little pockets of cream cheese give this egg bake the flavors of a classic bagel spread. It makes an impressive brunch dish, and the leftovers reheat well for weekday breakfasts.

Servings: 8

Total time: 55 minutes

Estimated protein: About 23 grams per serving, mainly from eggs and smoked salmon, with a smaller contribution from mozzarella and cottage cheese.

Ingredients

• Cooking spray
• 1 tablespoon butter
• 1 bunch green onions, sliced
• 8 ounces smoked salmon, chopped
• 12 large eggs
• 1 cup low-fat cottage cheese
• 1/2 cup milk
• 2 tablespoons chopped fresh dill
• 1 tablespoon capers, drained and chopped
• 1/4 teaspoon salt
• 1/2 teaspoon black pepper
• 4 ounces cream cheese, cut into small pieces
• 1 cup shredded part-skim mozzarella cheese

Instructions

1. Preheat the oven to 375°F (190°C) and coat a 9×13-inch baking dish with cooking spray.
2. Melt the butter in a small skillet over medium heat and cook the green onions for 2 minutes, until softened. Spread them in the baking dish with the smoked salmon.
3. Whisk the eggs, cottage cheese, milk, dill, capers, salt and pepper until combined, then pour over the salmon.
4. Dot the cream cheese pieces over the top and sprinkle with the mozzarella.
5. Bake for 35 to 40 minutes, until set in the center and the center reaches 160°F (71°C) on a food thermometer. Rest for 10 minutes before cutting into 8 squares.
6. Refrigerate portions for up to 3 days and reheat until hot, 165°F (74°C).

8. Mushroom, Kale and Gruyère Breakfast Strata

Day-old sourdough soaks up a savory egg custard studded with browned mushrooms, kale and nutty Gruyère, then bakes into a puffed, golden strata. It is an elegant make-ahead dish that is just as good reheated on a busy weekday.

Servings: 8

Total time: 1 hour 20 minutes plus 1 hour soaking

Estimated protein: About 22 grams per serving, mainly from eggs and Gruyère, with a smaller contribution from sourdough bread and milk.

Ingredients

• Cooking spray
• 1 tablespoon olive oil
• 12 ounces cremini mushrooms, sliced
• 1 small onion, diced
• 4 cups chopped kale, tough stems removed
• 1 teaspoon fresh thyme leaves
• 1 teaspoon salt, divided
• 8 cups cubed day-old sourdough bread (about 12 ounces)
• 1 1/2 cups shredded Gruyère cheese, divided
• 10 large eggs
• 2 cups milk
• 1/2 teaspoon black pepper

Instructions

1. Heat the oil in a large skillet over medium-high heat. Add the mushrooms and cook for 7 to 8 minutes, until browned and their liquid has evaporated.
2. Add the onion and cook for 3 minutes, then stir in the kale, thyme and 1/2 teaspoon of the salt and cook until the kale wilts. Let cool for 10 minutes.
3. Coat a 9×13-inch baking dish with cooking spray. Layer half of the bread, half of the vegetables and 1/2 cup of the Gruyère, then repeat with the remaining bread, vegetables and another 1/2 cup of cheese.
4. Whisk the eggs, milk, pepper and remaining salt, pour evenly over the strata and press the bread down to soak. Sprinkle with the remaining Gruyère, cover and refrigerate for at least 1 hour or overnight.
5. Preheat the oven to 350°F (175°C). Bake uncovered for 45 to 50 minutes, until puffed and golden and the center is set and reaches 160°F (71°C) on a food thermometer.
6. Rest for 10 minutes before cutting into 8 portions. Refrigerate leftovers for up to 4 days and reheat to 165°F (74°C).