High-Protein, Low-Carb Meal Prep Breakfast Casserole

Makes: 12 squares
Per Serving: 12g Protein | 115 Cal

Jump to Recipe

YOU GUYS! I make this casserole every week, without fail. I’m obsessed—no exaggeration. It’s one of those meals that checks all the boxes: high-protein, low-carb, ridiculously easy to throw together, and most importantly, SO DELICIOUS!

When I say this casserole has become a non-negotiable part of my routine, I’m not kidding. On busy mornings when I barely have five minutes to spare, I grab two squares, heat them up (or honestly, sometimes I eat them cold), and I’m set for the morning. It’s that good.

Let me show you how to make this magical meal prep casserole that will revolutionize your mornings!

Ingredients You Need:

• 4 large eggs

• 1/2 cup liquid egg whites

• 1 cup cottage cheese

• 1 cup shredded lite cheese – I used a Mexican blend, but any light shredded cheese works great!

• 1 package of @amylufoods chicken sausage or meatballs, chopped – Trust me, these are a game-changer!

• A couple handfuls of spinach, chopped

• 1 whole onion, chopped

• 6-8 mini peppers or 2-3 bell peppers, chopped

• Garlic powder, salt, and pepper to taste

How to Make It:

1. Preheat your oven to 350°F.

2. In a large bowl, whisk together the eggs, egg whites, and cottage cheese until well combined.

3. Add your chopped ingredients: chicken sausage, spinach, onion, and peppers.

4. Stir in the shredded cheese and season with garlic powder, salt, and pepper to taste.

5. Pour the mixture into a greased baking sheet or casserole dish.

6. Bake for 45-55 minutes or until the top is set and no longer liquidy. (Pro tip: Broil for the last minute to get that golden-brown top!)

7. Let it cool, slice it into 12 squares, and you’re ready to meal prep for the week!

Why You’ll Love This Recipe:

1. High-Protein, Low-Carb: Each square packs 12g of protein with just 4g of carbs and 115 calories. Eat two for breakfast and you’ve got a filling, protein-packed start to your day!

2. Super Convenient: This casserole is a lifesaver for busy mornings. Prep it once, and you’ve got breakfast sorted for the whole week.

3. Customizable: You can switch up the ingredients based on your preferences. Not a fan of chicken sausage? Try turkey sausage or even plant-based alternatives. Want more veggies? Toss in mushrooms, zucchini, or kale.

High-Protein Ingredients Breakdown:

• Eggs & Egg Whites: Classic breakfast staples packed with protein.

• Cottage Cheese: Adds a creamy texture and boosts the protein content without adding too many calories.

• Shredded Lite Cheese: Gives that cheesy, comforting flavor without going overboard on fat.

• Chicken Sausage: Amylu makes incredible sausages and meatballs that are both flavorful and high in protein.

Meal Prep Tips:

• Store in the fridge: These squares will keep for up to 5 days in an airtight container.

• Freeze for later: If you want to make a double batch, you can freeze individual squares and reheat them when needed. They’re just as good after freezing!

• Reheat in seconds: Pop a couple of squares in the microwave for 30-45 seconds, and boom — breakfast is served.

Macros Per Square:

• Calories: 115

• Protein: 12g

• Carbs: 4g

• Fat: 5g

Breakfast can be one of the hardest meals to get right when you’re trying to stay on track with your nutrition goals. But this High-Protein, Low-Carb Meal Prep Breakfast Casserole makes it easy, delicious, and satisfying. It’s a simple recipe that you’ll want to keep in your weekly rotation—just like I do.

Give it a try, and let me know what you think! I have a feeling this will quickly become a staple in your household too.

High-protein, Low-Carb Breakfast Casserole

Watch the Tutorial

Print

With ImageWithout Image

High-Protein, Low-Carb Breakfast Casserole

Yield: 12

Author: Ashley aka The Protein Snack Queen

It’s one of those meals that checks all the boxes: high-protein, low-carb, ridiculously easy to throw together, and most importantly, SO DELICIOUS!

Ingredients

• 4 large eggs
• 1/2 cup liquid egg whites
• 1 cup cottage cheese
• 1 cup shredded lite cheese – I used a Mexican blend, but any light shredded cheese works great!
• 1 package of @amylufoods chicken sausage or meatballs, chopped – Trust me, these are a game-changer!
• A couple handfuls of spinach, chopped
• 1 whole onion, chopped
• 6-8 mini peppers or 2-3 bell peppers, chopped
• Garlic powder, salt, and pepper to taste

Instructions

1. Preheat your oven to 350°F.
2. In a large bowl, whisk together the eggs, egg whites, and cottage cheese until well combined.
3. Add your chopped ingredients: chicken sausage, spinach, onion, and peppers.
4. Stir in the shredded cheese and season with garlic powder, salt, and pepper to taste.
5. Pour the mixture into a greased baking sheet or casserole dish.
6. Bake for 45-55 minutes or until the top is set and no longer liquidy. (Pro tip: Broil for the last minute to get that golden-brown top!)
7. Let it cool, slice it into 12 squares, and you’re ready to meal prep for the week!

Nutrition Facts

Calories

115

Fat

5 g

Carbs

4 g

Protein

12 g