Reviewed by Dietitian Madeline Peck, RDN, CDN
Credit: Photographer: Jen Causey. EatingWell design.
Key Points
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It is an easy make-ahead casserole and reheats well.
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Packed with vegetables and key nutrients, it helps meet daily veggie needs and supports overall health.
As a registered dietitian, I spend a lot of time telling people that a protein-rich breakfast can help them feel full and ready to take on the day. Protein tends to be digested slowly, which can help support steadier energy and a greater sense of fullness throughout the morning. Yet on my own busiest days, I have found myself grabbing a granola bar and calling it a meal.
So when I saw that a High-Protein Breakfast Casserole had become one of EatingWell’s most-saved recipes, I knew I needed to try it. It’s a casserole made with eggs, cottage cheese, Colby-Jack, baby kale, mushrooms and bell pepper. That combination delivers high-quality protein alongside a generous amount of vegetables for a boost of micronutrients. It’s also easy to make ahead and tastes delicious. Here’s why this casserole makes me look forward to breakfast, plus some simple preparation tips.
It Starts Your Day with Protein
Protein contributes to satiety, which helps me feel satisfied until lunchtime. Having protein at breakfast is key because spreading intake across the day rather than loading it all at dinner may help support muscle maintenance, especially as we age. This casserole makes hitting that target easy, since I typically suggest aiming for at least 20 grams of protein at breakfast. Eight large eggs, half a cup of cottage cheese and 11⁄2 cups of shredded Colby-Jack make up an impressively protein-dense base. A single square delivers exactly 20 grams of protein, without any chalky powders or supplements.
It’s Easy to Make Ahead and Reheat
If you’ve ever skipped breakfast because you didn’t have time to cook, this casserole is a great workaround. The recipe notes that you can let the casserole cool, then refrigerate it in an airtight container for up to three days. I baked mine on a Sunday, cut it into squares and had breakfast ready to grab and go for Monday through Wednesday. On a hectic morning, quickly heating up this casserole for 45 seconds in the microwave beat any drive-thru breakfast I could pick up on the way to work. I’d also recommend adding a piece of fruit on the side to bump up the fiber and volume.
It Helps You Eat More Vegetables
Most Americans fall well short of the recommended daily vegetable intake of 3 cups per day. Starting your day with a veggie-filled recipe can give you a head start on meeting your daily vegetable needs. This casserole calls for a full 5-ounce package of baby kale, plus red bell pepper and mushrooms, which means there is a hefty serving of vegetables in every square. The fat from the eggs and cheese also helps your body absorb the fat-soluble vitamins in the kale, such as vitamin K.
It Delivers Nutrients Most People Don’t Get Enough Of
One thing that stands out when you look at the full ingredient list is how many commonly underconsumed nutrients show up in a single serving. Choline, found in foods like egg yolks, is essential for brain function and cell signaling, yet most Americans don’t meet the recommended intake. Vitamin D, contributed by both the mushrooms and the eggs, is another nutrient that’s consistently low in the general population. Calcium, which is essential for bone and heart health, comes from the cottage cheese and Colby-Jack cheese.
It’s also worth noting what this casserole doesn’t contain. There are no added sugars or ultra-processed meats, such as bacon or sausage—two things that I recommend limiting at breakfast. For people trying to eat more nutrient-dense foods without overhauling their routine, this high-protein casserole’s straightforward (and delicious) ingredient list can make it easier to build a consistent habit. The ingredients are easy to find at the grocery store and do not require expensive supplements or specialty products, making it an accessible way to enjoy a nutritious breakfast.
The Bottom Line
This High-Protein Breakfast Casserole lives up to its most-saved status. It delivers a meaningful amount of protein, folds in a generous serving of vegetables and reheats well for up to three days, which is what makes it especially useful during a busy week. If breakfast is difficult to fit into your schedule, this is an easy and tasty recipe to try. With just 25 minutes of active cooking time, you’ll set yourself up for several easy breakfasts to enjoy throughout the week.
Read the original article on EatingWell