Easy High-Protein Breakfast Casserole for Meal Prep
Makes: 12 Servings
Per Serving: 8g Protein | 84 Cal
There are seasons of life when I genuinely enjoy cooking, and then there are seasons when I simply do not have the mental capacity to think about what I’m going to eat. Lately, life has been BUSY, and I’ve been firmly in the second category.
I don’t want an elaborate meal prep. I don’t want 15 ingredients. I don’t want to stand over the stove cooking individual portions of breakfast every morning. I need something I can essentially dump into a baking dish, put in the oven, and have food ready for the week.
Enter this easy high-protein breakfast casserole.
It’s basically the ultimate dump-and-go breakfast meal prep: eggs and egg whites for protein, potatoes to make it more satisfying, fire-roasted peppers and onions for flavor and veggies, turkey bacon, and a little dairy-free cheese on top. You assemble everything directly in the baking dish, bake it, cut it into 12 squares, and you’re done.
And honestly, this is exactly the kind of recipe I need when life gets chaotic.
A High-Protein Breakfast You Don't Have to Think About
One of the biggest reasons people struggle to eat enough protein consistently isn’t that they don’t know protein is important. It’s that when you’re busy, hungry, and already mentally exhausted, figuring out what to eat becomes one more decision you have to make.
This recipe eliminates that decision.
Make one pan, cut it into 12 squares, store them in the refrigerator, and breakfast is basically handled. You can grab a couple of squares in the morning, heat them up, and move on with your day.
It’s also incredibly customizable. I used liquid egg whites, whole eggs, turkey bacon, diced potatoes, frozen fire-roasted peppers and onions, and dairy-free cheese. You could easily swap the vegetables, cheese, or breakfast meat depending on what you already have in your refrigerator.
What's in This High-Protein Egg Breakfast Casserole?
The base is a combination of whole eggs and liquid egg whites. I love using both because the whole eggs give the casserole a richer flavor and texture, while egg whites make it easy to increase the protein without adding a ton of additional calories.
I added diced potatoes because I wanted this to feel like an actual breakfast—not just a square of eggs. The frozen fire-roasted peppers and onions are one of my favorite shortcuts because there is absolutely no chopping or sautéing required. Turkey bacon adds more protein and that salty breakfast flavor, while dairy-free cheese gives you a cheesy finish without using traditional dairy.
Then all you need is a little salt, pepper, garlic powder, and fresh green onions on top.
Simple. Exactly how I like it.
Make it once, cut it into 12 squares, and breakfast is ready whenever you need it.
Ingredients You’ll Need
One of the best things about this high-protein egg bake is how simple the ingredient list is. You’ll need:
Liquid egg whites
Whole eggs
Turkey bacon
Dairy-free shredded cheese
Frozen fire-roasted bell peppers and onions
Diced potatoes (frozen or fresh)
Garlic powder
Salt
Black pepper
Green onions
That’s it. I purposely kept this recipe incredibly straightforward because the entire point is to make breakfast easier, not create another project for yourself.
You’ll find the exact measurements in the recipe card below.
How to Make a High-Protein Breakfast Casserole
Start by preheating your oven to 375°F and lining your baking dish with parchment paper. The parchment makes cleanup significantly easier, which is always a win.
In a large bowl, combine the liquid egg whites and whole eggs with salt, pepper, and garlic powder. Beat everything together until well combined.
Next, layer your diced potatoes across the bottom of the baking dish, followed by the frozen fire-roasted peppers and onions. Pour the egg mixture over everything.
Chop the turkey bacon into smaller pieces and scatter it across the top, then finish with your shredded dairy-free cheese.
Bake for approximately 30–40 minutes, or until the eggs are completely set in the center. The exact cooking time can vary slightly depending on your baking dish and oven, so start checking around the 30-minute mark.
Once it’s finished baking, let it cool slightly before topping it with chopped green onions. Cut the entire casserole into 12 squares, and your breakfast meal prep is DONE.
Calories and Macros
The entire breakfast casserole as I made it comes out to approximately 1,005 calories, 99.8 grams of protein, 55.5 grams of carbohydrates, and 42.6 grams of fat.
Since the recipe makes 12 squares, each square comes out to approximately 84 calories, 8.3 grams of protein, 4.6 grams of carbs, and 3.6 grams of fat.
You can easily adjust your serving size based on your needs. Have two or three squares for a larger breakfast, or pair them with Greek yogurt, fruit, or another easy protein source.
As always, nutrition information will vary depending on the specific brands and ingredients you use.
Why Egg Whites and Whole Eggs?
I love combining egg whites with whole eggs because you get the benefits of both.
Egg whites make it incredibly easy to increase the protein content of a breakfast without dramatically increasing the calories. Whole eggs add richness, flavor, and fat, which gives the finished casserole a much better texture than using egg whites alone.
It’s one of my favorite ways to make a traditional egg breakfast more protein-forward while still making something that actually tastes good.
Make It Your Own
Think of this recipe as more of a formula than something you have to follow perfectly.
You can swap the fire-roasted peppers and onions for whatever vegetables you have on hand. Spinach, mushrooms, broccoli, zucchini, or regular bell peppers could all work.
You can use regular shredded cheese instead of dairy-free cheese if you eat dairy, and you can swap the turkey bacon for another breakfast protein you like. Just keep in mind that changing the ingredients will also change the calories and macros.
The goal is to keep it easy. Use what you have and make it work for you.
Nutrition Information (Per Serving - makes 12 servings)
Calories: 84
Protein: 8g
Carbs: 5g
Fat: 4g
FAQs
-
Store the cooked egg bake in an airtight container in the refrigerator. For food safety, cooked egg dishes are generally best used within 3–4 days. If you’re making all 12 squares for one person and won’t finish them within that window, freeze the extras.
-
Yes. Let the casserole cool completely, cut it into individual squares, and freeze the portions you won’t eat within a few days. This makes the recipe even more useful for meal prep.
-
Absolutely. I used dairy-free cheese, but regular shredded cheese works perfectly well.
-
Do I need to thaw the frozen peppers and onions first?
No. Part of the beauty of this recipe is that it’s supposed to be easy. I add them frozen. Because frozen vegetables can release some water as they cook, your casserole may need a few extra minutes in the oven. -
Yes. You can use frozen or refrigerated diced potatoes. If you make a substitution, just be aware that the cooking time and finished texture can vary slightly.
-
The center should look set rather than wet or jiggly. If the edges are cooked but the center still looks liquid, give it a few more minutes.
-
That depends on your individual calorie, protein, and hunger needs. One square contains a little over 8 grams of protein, so I personally think of the squares as building blocks rather than necessarily one complete breakfast. You can have multiple squares or pair them with another protein-rich food
Final Thoughts
This is the kind of recipe I keep coming back to when life feels particularly busy.
I think we sometimes assume that eating well requires us to constantly cook elaborate meals, when in reality, consistency often comes from making things easier on ourselves. If I can spend a few minutes assembling one pan and end up with multiple high-protein breakfasts that I can grab throughout the week, that is a major win for me.
And right now, I genuinely do not want to think about food prep any more than I have to.
So if you’re also in a season where you’re busy, tired, overwhelmed, or simply have zero desire to cook, make the dump-and-go breakfast casserole. Future you will be very happy there’s already breakfast in the fridge.
Love Easy High-Protein Recipes?
If you loved this recipe, you'll love my cookbook!
Inside, you'll find over 100 high-protein recipes that make hitting your protein goals simple, delicious, and realistic. From easy breakfasts and meal-prep lunches to healthy desserts and family-friendly dinners, every recipe is designed to help you eat more protein without spending hours in the kitchen.
Whether you're trying to lose weight, build muscle, or simply eat healthier, these are the recipes I make week after week.
→ Grab your copy of my cookbook here.
Ready to Lose Your First (or Next) 10 Pounds?
If you love recipes like this but still feel stuck when it comes to actually losing weight, my PSQ 0–10 lbs Weight Loss Guide was made for you.
Inside this 12-week program, I'll teach you the same high-protein, evidence-based approach I use with my coaching clients to lose fat without cutting out the foods you love. You'll learn how to build satisfying meals, calculate the right calorie target for your body, prioritize protein to stay full, and finally understand why what you're doing works.
The guide includes:
A complete 12-week fat loss roadmap
30 high-protein recipes
Meal planning templates
Grocery lists
Progress trackers
Gluten-free and dairy-free swaps
A dedicated section on perimenopause and menopause
Simple macro education without the overwhelm
If you're tired of starting over every Monday and want a realistic plan you can actually stick with, this guide is the perfect place to start.
High-Protein Dump-and-Go Breakfast Casserole
This easy high-protein breakfast casserole is the ultimate dump-and-go meal prep for busy weeks. Made with eggs, egg whites, potatoes, fire-roasted peppers and onions, turkey bacon, and cheese, it bakes in one dish and makes 12 easy grab-and-go breakfast squares.
Ingredients
- 30 tablespoons liquid egg whites (about 1 carton)
- 4 large eggs
- 3 slices turkey bacon, chopped
- 1/2 cup dairy-free shredded cheese
- 1 1/3 cups frozen fire-roasted bell peppers and onions
- 3.9 ounces diced potatoes
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 green onions, chopped
Instructions
- Preheat the oven to 375°F. Line a 9 x 13-inch baking dish with parchment paper.
- Add the egg whites, whole eggs, garlic powder, salt, and pepper to a large bowl. Whisk until well combined.
- Spread the diced potatoes evenly across the bottom of the prepared baking dish.
- Layer the frozen fire-roasted peppers and onions over the potatoes.
- Pour the egg mixture evenly over the potatoes and vegetables.
- Chop the turkey bacon and sprinkle it evenly over the egg mixture.
- Sprinkle the dairy-free cheese over the top.
- Bake for 35–40 minutes, or until the eggs are set in the center. Begin checking around 30 minutes, as baking time can vary by oven and baking dish.
- Remove from the oven and allow to cool for 5–10 minutes.
- Sprinkle with chopped green onions.
- Cut into 12 equal squares and enjoy immediately or refrigerate for an easy high-protein meal prep.
Nutrition Facts
Calories
84Fat
4 gCarbs
5 gProtein
8 gNutrition is an estimate and will vary based on the specific brands and products you use.
