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High Protein Egg Casserole

recipes Apr 15, 2024

Getting 4 kids out the door on time for the bus and pre k drop off is a whirlwind! 

I spend most of the morning reminding someone to eat their breakfast, put on their socks, and then of course, put on their shoes, get your lunch and your water, you get the gist! 

It could be so easy for me to skip breakfast and simply grab a coffee as I am running out the door.

It would be easy to skip breakfast and just grab a coffee as I rush out the door, but I know that's not the best idea. Starting the day with caffeine alone will leave me hungry and hangry later on.

Plus, I am probably going to have an energy crash right at the time of day when my older two kiddos get home from school and the after school homework, sports, dinner, bedtime routine is kicking in. 

Not the best time for that energy crash to happen!

That's why I've made a solid breakfast with protein, carbs, and fats a non-negotiable part of my morning. This egg bake is a lifesaver—I cook once and it gives me six delicious, easy breakfasts to keep me fueled and ready for my busy days as a mom.

It can also be easily modified to fit anyone's preferences!

Here are some ideas.....

Want more or less Fat:

  • Decrease or increase the amount of cheese the cheese
  • Use more or less whole eggs in the recipe

Adjusting the Carbohydrates:

  • Add more or less roasted potatoes 
  • For minimal carbs completely reduce to the potatoes and substitute with other lower-carb veggies like bell peppers, mushrooms, or zucchini.

Need more Protein: 

  • Add more egg whites 
  • Add meat protein sources such as breakfast sausage or diced chicken breast

Some other ideas:

  • Add more veggies: Fill most of the casserole with different veggies, such as bell peppers, onions, tomatoes, or mushrooms, to bulk up the casserole and increase fiber.
  • Use a variety of seasonings to ensure the casserole is seasoned properly with herbs and spices to enhance flavor without additional calories.


*These modifications may change the macro nutrients provided with the recipe so if that is important to you I recommend recalculating the macros.  


Egg Casserole

Makes 6 servings

Macros per serving = 39g carbs, 36g protein, 11g fat  


  • 4 cups of egg whites
  • 6 eggs
  • 3 cups baby spinach
  • 2 cups of cooked broccoli and/or cauliflower
  • 3 lbs little potatoes from The Little Potato Company or any white or red potatoes 

         *you could also use 2 lbs. of sweet potatoes

  • 6 oz. (180 grams)  part skim shredded mozzarella cheese or cheese of choice 



Preheat oven to 350 degrees. Chop and weigh potatoes and then roast until crispy in the oven or air fryer.  Airfry or roast broccoli/cauliflower.  Add cooked potatoes and veggies to a sprayed 9X13 casserole dish to eliminate sticking. 

Add spinach. 

In a separate bowl mix eggs and egg whites until combined, season with whatever seasonings you prefer. 

Bake for about 30-40 minutes or until the middle is no longer jiggly. 

After you remove the casserole from the oven, evenly spread the cheese on top and let it melt and cool completely. 

Once completely cooled, cut into 6 even pieces.  They should all stay good in the fridge if you eat them 6 consecutive days or you can individually wrap each piece with saran and freeze them in a freezer bag.


*You can also mix up the veggies to be whatever you have in your house but try to fill most of the casserole dish with veggies prior to adding the eggs.