Bodybuilder High-Protein Egg White Breakfast Casserole
Elevate your mornings with our Bodybuilder High-Protein Egg White Breakfast Casserole, a robust and energizing start to your day. Packed with muscle-building protein, this hearty dish combines the goodness of egg whites, crispy bacon, flavorful breakfast sausage, melted cheese, and a medley of peppers and onions. Tailored for fitness enthusiasts and those seeking a nutritious powerhouse breakfast, this casserole delivers a perfect balance of savory flavors and essential nutrients. Whether you’re fueling up for an intense workout or simply embracing a high-protein lifestyle, this recipe promises a satisfying and delicious breakfast that fuels both body and spirit.
Why is this recipe an excellent choice for bodybuilders?
Bodybuilders benefit from consuming a high-protein breakfast casserole for several reasons. First and foremost, egg whites are rich in high-quality protein, providing the essential amino acids necessary for muscle repair and growth. This casserole, packed with protein from egg whites and potentially lean meats, supports the increased protein needs of bodybuilders, aiding in muscle recovery after intense workouts. Additionally, the inclusion of vegetables and other nutritious ingredients ensures a well-rounded meal with essential vitamins and minerals, contributing to overall health. The convenience of preparing a batch in advance makes it a practical and protein-packed breakfast option for individuals following a rigorous training regimen.
Star-Studded Ingredients List to make Egg White Casserole:
This well-balanced combination of ingredients creates a flavorful, protein-rich breakfast casserole that’s both satisfying and nutritious.
- Butter (unsalted): ½ cup of melted unsalted butter adds a rich and creamy texture to the casserole.
- Bacon: 1 pound of crispy, fried bacon, crumbled into savory bits, provides a delicious smoky flavor and a satisfying crunch.
- Breakfast Sausage (Jimmy Dean Pork Sausage): 16 ounces of crumbled and cooked breakfast sausage, such as Jimmy Dean’s Pork Sausage, contributes a hearty and savory element to the casserole.
- Onion: 1 diced onion adds a sweet and aromatic flavor, enhancing the overall taste profile of the casserole.
- Bell Pepper: 1 diced bell peppers brings a vibrant and slightly sweet crunch to the dish.
- Cottage Cheese (4% fat): 16 ounces of cottage cheese with 4% fat content adds creaminess and a boost of protein to the casserole.
- Cheddar Cheese: 2 cups of shredded cheddar cheese (use your favorite type) contribute a melty and gooey texture, along with a sharp and savory flavor.
- Flour: ¼ cup of flour helps bind the ingredients together and provides structure to the casserole.
- Baking Powder: 1 teaspoon of baking powder adds a light and airy texture to the egg mixture, ensuring a fluffy result.
- Salt: ½ teaspoon of salt enhances the overall flavor profile and balances the sweetness of the onion and bell pepper.
- Black Pepper (ground): ¼ teaspoon of ground black pepper adds a subtle warmth and depth of flavor to the casserole.
- Egg Whites: 12 separated egg whites form the base of this high-protein dish, contributing a protein-packed foundation while keeping the casserole light and fluffy.
HOW TO PREPARE BREAKFAST CASSEROLE?
Time needed: 45 minutes
- Preheat the Oven:
Preheat your oven to 350 degrees F. - Prepare the Casserole Dish:
Grease a 9×13-inch casserole dish with a small amount of melted butter or non-stick cooking spray. - Pre Cook Ingredients:
Fry the bacon crispy and crumble. Cook the breakfast sausage until it’s no longer pink and crumbly. Sautee over medium heat the onions and bell peppers in butter until they soften for about 10 minutes.
- Layer the Ingredients:
In the casserole dish, layer the crumbled bacon, crumbled and cooked breakfast sausage, diced onion, and diced bell pepper. Sprinkle about one cup of the cheddar cheese on top. - Prepare the Egg Mixture:
In a separate large bowl, with a hand mixer beat together the melted butter, egg whites, cottage cheese, flour, baking powder, salt, and black pepper. - Combine Egg Mixtures:
Pour this airy egg and cheese mixture over the layered ingredients in the casserole dish. Sprinkle the remaining cup of cheese on top. - Bake:
Place the baking dish in the preheated oven and bake for approximately 25-30 minutes or until the top is golden brown and the casserole is set. - Serve:
Allow the healthy egg bake to cool slightly before slicing and serving. Enjoy a protein-packed breakfast to fuel your day!
healthy breakfast casserole variations:
- Vegetarian Option: Omit the meat and add more vegetables like spinach, mushrooms, red bell pepper, and broccoli for a delicious vegetarian version.
- Mexican-Inspired: Add diced green chilies, pepper jack cheese, and a dash of hot sauce for a spicy kick. Garnish with fresh cilantro and green onions. In addition to adding black beans, diced jalapeños, and a sprinkle of taco seasoning for a flavorful Mexican twist. Top with salsa and avocado before serving.
- Mediterranean Flavors: Incorporate feta cheese, kalamata olives, cherry tomatoes, mozzarella cheese, olive oil, and fresh oregano for a Mediterranean-inspired casserole.
- Low-Carb Option: Substitute flour with almond flour or coconut flour for a low-carb version. Increase the veggies and use lean meats for added protein.
- Italian Style: Include Italian sausage, sun-dried tomatoes, and basil for an Italian-inspired flavor profile. Top with grated Parmesan before serving.
- Whole Egg Inclusion: For additional richness, incorporate a few whole eggs along with the egg whites. This variation provides a balance of textures and flavors.
FAQ – FREQUENTLY ASKED QUESTIONS:
Yes, you can use whole eggs if you prefer. However, using only egg whites reduces the overall fat content and increases the protein concentration.
Absolutely! You can meal prep the casserole the night before and refrigerate it. In the morning, just pop it in the oven for a convenient and quick breakfast.
Certainly! Substitute dairy-free alternatives for cheese, such as vegan cheese or nutritional yeast. Choose plant-based milk if the recipe calls for it.
The casserole is done when the edges are golden brown, and the center is set. Insert a knife or toothpick into the center; if it comes out clean, it’s ready.
Absolutely! For all the bodybuilders out there lean meats like lean ground turkey, turkey bacon, chicken sausage, or ham can be added for extra protein and flavor. This recipe boasts 26 grams of protein per serving.
WHAT AND WHEN TO SERVE WITH cottage cheese egg bake?
A high-protein egg bake pairs well with a variety of sides to create a balanced and satisfying meal. Serve it with a side of hash browns, fresh fruit such as sliced berries, or a fruit salad for a refreshing and nutritious touch. Adding a whole grain element like whole wheat toast, english muffin, multigrain bagels, or a side of quinoa can enhance the fiber content and make the meal more filling. Additionally, a simple salad with a light vinaigrette can add a burst of freshness and complement the savory flavors of the casserole. Consider serving during a weekend brunch, special occasions, family breakfasts, or as a meal-prepped option for busy mornings.
HOW TO STORE AND REHEAT LEFTOVER HEALTHY EGG BAKE?
To store and reheat this easy breakfast casserole recipe, begin by allowing any remaining portions to cool to room temperature. Once cooled, cover the casserole dish tightly with plastic wrap or transfer individual servings to an airtight container. Refrigerate the leftovers for up to 3-4 days. When ready to reheat, preheat the oven to 350°F (175°C), place the casserole in the oven, and bake until heated through. Alternatively, individual portions can be reheated in the microwave for a quick and convenient breakfast. To maintain texture and flavor, add a sprinkle of water to each serving before microwaving. Adjust the heating time based on the wattage of your microwave until the casserole reaches the desired temperature.
CAN THIS SAVORY BREAKFAST CASSEROLE BE FROZEN?
Freezing and reheating leftover high-protein egg white breakfast casserole is a convenient option for meal prep. To freeze, allow the casserole to cool completely before portioning it into individual servings or wrapping the entire dish tightly with plastic wrap and aluminum foil. Label the containers with the date and freeze for up to 2-3 months. When ready to reheat, thaw the frozen casserole overnight in the refrigerator. For individual servings, use a microwave or oven for reheating. In the microwave, add a splash of water to maintain moisture and heat in short intervals until warmed through. In the oven, preheat to 350°F (175°C), and bake until the casserole reaches the desired temperature. Ensure the reheated casserole reaches an internal temperature of 165°F (74°C) to guarantee safety.
LOOKING FOR MORE BREAKFAST RECIPES? TRY THESE!
Easy Egg and Chorizo Mexican Breakfast Skillet Recipe: This is a flavor-packed journey to the heart of Mexican cuisine, where zesty chorizo and perfectly cooked eggs come together in a harmonious symphony of taste. Prepared in a single pan for added simplicity, this breakfast dish is not only a feast for the taste buds but also a visual delight with vibrant colors and aromatic spices.
Sweet French Crepes: Crafted with a handful of simple ingredients, these delicate delights promise both taste and tradition. Whether adorned with a sprinkle of sugar, a drizzle of maple syrup, or a burst of fresh berries, these crêpes are a celebration of simplicity and sophistication.
Quiche Lorraine: This savory pie is a testament to the simple yet exquisite flavors that define French cooking. A golden, buttery crust cradles a velvety filling of eggs, cream, and the star of the show – crispy, smoky bacon.
Bodybuilder High-Protein Egg White Breakfast Casserole
Equipment
- Large Non-Stick Fry Skillet/Pan
- 9×13 baking dish
Ingredients
- ½ Cup Butter (unsalted) (melted)
- 1 Pound Bacon (fried crispy) (crumbled)
- 1 16 oz Breakfast Sausage (Jimmy Deans Pork Sausage) (crumbled and cooked)
- 1 Onion (diced)
- 1 Bell Pepper (diced)
- 1 16 oz Cottage Cheese (4% fat)
- 2 Cups Cheddar Cheese (use your favorite)
- ¼ Cup Flour
- 1 Tsp Baking Powder
- ½ Tsp Salt
- ¼ Tsp Black Pepper (ground)
- 12 Egg Whites (yolks and whites separated)
Instructions
- Preheat the Oven: Preheat your oven to 350°F (175°C).
- Prepare the Casserole Dish: Grease a 9×13-inch casserole dish with a small amount of melted butter or non-stick cooking spray.
- Pre Cook Ingredients: Fry the bacon crispy and crumble. Cook the breakfast sausage until its no longer pink and crumbly. Sautee the onions and bell peppers in butter until they begin to soften about 10 minutes.
- Layer the Ingredients: In the casserole dish, layer the crumbled bacon, crumbled and cooked breakfast sausage, diced onion, and diced bell pepper. Sprinkle about one cup of the cheddar cheese on top.
- Prepare the Egg Mixture: In a separate bowl, with a hand mixer beat together the melted butter, egg whites, cottage cheese, flour, baking powder, salt, and black pepper.
- Combine Egg Mixtures: Pour this airy egg and cheese mixture over the layered ingredients in the casserole dish. Sprinkle the remaining cup of cheese on top.
- Bake: Place the casserole dish in the preheated oven and bake for approximately 25-30 minutes or until the top is golden brown and the casserole is set.
- Serve: Allow the casserole to cool slightly before slicing and serving. Enjoy a protein-packed breakfast to fuel your day!
- This High-Protein Breakfast Casserole is a delicious and nutritious way to start your morning with a boost of energy.