When you’re busy, it can be a challenge to make a protein-rich breakfast every morning. That’s where egg casserole recipes come in. Because egg casseroles are high in protein and can be cooked ahead of time, they make for a great meal-prep breakfast option.
“The protein in eggs has a high bioavailability, meaning our body can efficiently use the majority of it,” says Maya Feller, RD, CDN. “Eat enough protein supports hormone production and proper digestion of other nutrients.”
Eating protein also helps the body repair, maintain and grow muscle, which in turn, promotes mobility and longevity, according to Maddi Osburn, LD, RDN, founder of Flexible Nutrition LLC.
To make meal prepping easier, we’ve rounded up 16 of the tastiest egg casserole recipes that are high in protein to help you create nutritious breakfasts that’ll last the whole week.
1. Easy Denver Omelet Hash Brown Casserole
- 234 calories
- 18 grams of protein
If you’re a potato lover, look no further than this hash brown and egg casserole. Loaded with eggs, ham and green bell pepper, this casserole has a powerful protein punch, offering 18 grams per serving. To make this recipe vegetarian, you can swap the ham for plant-based deli meat or sausages.
2. Tomato Parmesan Breakfast Casserole
- 201 calories
- 11.1 grams of protein
Despite the simple ingredients, this casserole has a ton of flavor. The recipe calls for a mixture of garlic, shallots and tomatoes, and of course, delectable parmesan cheese. Pair it with freshly-toasted bread –– ciabatta, whole wheat, french or multi-grain –– for a well-rounded breakfast.
3. Easy Breakfast Casserole
- 208 calories
- 17.3 grams of protein
This delightful casserole is made with ham, eggs, hash browns and cheese. Once the ingredients are mixed together, you simply pour them into a baking dish and leave your casserole in the oven for an hour. When it’s done, you’ll have enough for the entire week, with each serving giving you about 17 grams of protein.
4. Bisquick Breakfast Casserole With Sausage
- 316 calories
- 16 grams of protein
Sausage is a great source of protein and this breakfast casserole includes plenty of it. By adding just one serving of sausage, you’ll have 9 grams of protein per serving, says Osburn. Add eggs and don’t forget to load up on the cheese!
5. Sausage Crescent Roll Breakfast Casserole
- 467 calories
- 23 grams of protein
When you’re craving comfort food, try this egg casserole option with a buttery crescent roll that acts as the casserole’s base. The recipe has 23 grams of protein per serving thanks to the eggs and sausage.
6. Loaded Vegetable Egg Bake Casserole
- 167 calories
- 12 grams of protein
If you’re not big on breakfast meats, give this egg bake casserole a try to start your morning off right. It’s filled with white mushrooms, green bell pepper, onion, tomatoes and 2 cups of baby spinach. The thyme and rosemary leaves give it a dose of fresh, earthy flavor.
7. Sausage and Hash Brown Breakfast Casserole
- 321 calories
- 18 grams of protein
What makes this casserole ideal for meal prepping is that the ingredients — egg, sausage and hashbrowns — hold well together thanks to the cheese, which acts like glue. Compared to other egg casserole recipes, this one only requires seven ingredients.
8. Crock-Pot Bacon and Egg Casserole
- 502 calories
- 40 grams of protein
This casserole is easy to make because all you have to do is add your ingredients to your Crock-Pot, set it and forget it.
The dish is made with breakfast staples such as bacon, eggs, cheese and one secret ingredient: ground mustard. The mustard acts as an emulsifier and holds all of your ingredients together, making it ideal for meal prepping.
9. Fiesta Mexican-Inspired Bean and Organic Corn Casserole
- 379 calories
- 19 grams of protein
Stuffed with Monterey Jack cheese, yellow corn and chunky salsa, this Mexican-inspired egg casserole will have your taste buds throwing a fiesta. It also includes kidney beans, which are high in fiber and protein.
10. Loaded Veggie and Chorizo Egg Breakfast Casserole
- 459 calories
- 28 grams of protein
If you’re hosting a brunch gathering, cook this loaded veggie and chorizo casserole, which is sure to make an impression on all of your guests. It’s filled with spicy chorizo, tomatoes, paprika, kale and eggs. You can even sprinkle some fresh thyme leaves for extra flavor.
11. Simple Breakfast Casserole
- 385 calories
- 23 grams of protein
If you’re pressed for time, consider cooking up this easy-to-make breakfast casserole. It requires few ingredients and only needs 35 minutes in the oven.
Each bite is delicious because it’s filled with a variety of breakfast ingredients including pork sausage, green onions, red bell pepper and cheese.
12. Overnight Vegetarian Breakfast Strata Casserole
- 309 calories
- 19 grams of protein
Stuffed with swiss cheese, shallots, eggs and bread, this casserole makes for a delicious vegetarian meal. The best part about this recipe is that it can (in fact, it must) be assembled the night before. Just pop it in the oven the next morning for one hour, and you’re done!
13. Sausage and Egg Casserole With Veggies
- 168 calories
- 17 grams of protein
This delightfully colorful egg casserole is made with a combination of sweet potato, chicken, onion, mushrooms, kale and red bell pepper, making for a hearty, nutrient-dense breakfast. This dish is ideal for people who are lactose-intolerant because the recipe uses non-dairy milk.
14. Healthy Breakfast Casserole
- 325 calories
- 20 grams of protein
Start your morning the right way with this super nutritious breakfast casserole that’s made with ingredients like broccoli, onion, parsley and eggs. Each serving will give you 20 grams of protein. While this recipe calls for bread for a delicious toasted crust, you can use gluten-free bread if you have a gluten allergy or sensitivity.
15. Cauliflower Breakfast Skillet Casserole
- 373 calories
- 31 grams of protein
Despite being low in carbs, this casserole sure is delicious. Each serving equipped with chicken sausage, cauliflower florets and eggs gives you 31 grams of protein and big dose of other nutrients that will fuel your day.
16. Sweet Potato and Sausage Breakfast Casserole
- 406 calories
- 35 grams of protein
This is the perfect breakfast to make when you’re in the mood for something savory and filling. This casserole is made with hearty protein-rich ingredients like chicken sausage eggs, plus it has sweet potatoes, which add fiber to the mix. Bonus: there are 35 grams of protein per serving of this casserole.