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StovetopComplexity

Cozy Autumn Breakfast Casserole

This Cozy Autumn Breakfast Casserole delivers 17g protein and 324 calories per serving across 12 stovetop-prepped portions — bulk breakfast that eliminates morning decisions. Quick preparation yields nearly two weeks of ready-to-eat servings, critical for consistency during heavy training blocks. Twelve portions make this one-batch prep your most efficient path to morning protein targets.

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Ingredients

12 servings
  • Mushrooms, Cremini(227g)
  • Potato(680g)

    Any sweet potato works. Medium = ~130g. Microwave 5-6 min to speed prep.

  • Bell Pepper
  • Yellow Onion
  • Olive oil(45g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • sea salt and freshly-cracked black pepper
  • Italian Pork Sausage(454g)
  • Garlic(240g)
  • Kale
  • Egg, Whole, Large(750g)
  • Whole Milk(160g)
  • Old Bay seasoning blend(23g)

Instructions

  1. 1Heat oven to 400°F.  Line a large baking sheet (or two medium baking sheets) with parchment paper; set aside.  Lightly mist a 9 x 13-inch baking pan with cooking spray; set aside.
  2. 2Spread the mushrooms, potatoes, red bell pepper, and onion out on a large baking sheet (or two medium baking sheets).  Drizzle evenly with the oil, and season with a few generous pinches of salt and pepper.  Toss the veggies until they are evenly coated with the oil and arranged in an even layer, not overlapping.  Bake for about 20-25 minutes, or until the potatoes are tender.  Remove baking sheet(s) from the oven, and carefully transfer the veggies into the prepared baking dish; set aside.
  3. 3Meanwhile, as the veggies are roasting, cook the sausage in a large sauté pan over medium-high heat until browned, using a wooden spoon to break up and crumble the sausage as it cooks.  Once the sausage is browned, add in the garlic and kale and sauté for an extra 2-3 minutes, stirring occasionally, until fragrant.  (If there is not leftover oil in the pan from the sausage, you may need to add in an extra teaspoon or two to sauté the garlic and kale.)  Remove pan from heat, and transfer the sausage into the prepared baking dish; set aside.
  4. 4In a separate large bowl or measuring cup, whisk together the eggs, milk, Old Bay seasoning, plus an extra 1 teaspoon salt and 1/2 teaspoon black pepper until combined.
  5. 5Once the veggies and sausage have been cooked and added to the baking dish, use a spoon to give them a brief toss.  Then spread the mixture out in an even layer in the baking dish.  Carefully pour the whisked egg mixture evenly on top of the veggies and sausage.
  6. 6Bake uncovered for 30-35 minutes, or until a toothpick inserted in the middle of the casserole comes out completely clean.  (If the veggies on top of the casserole get too browned before the casserole is done, just lay a piece of aluminum foil gently on top of the baking dish until the inside is cooked through.)  Remove from the oven and transfer to a cooling rack to cool for 10 minutes.
  7. 7Then slice, serve, and enjoy!  Or cover and refrigerate for up to 3 days.

Nutrition — Per Serving

324

calories

17g

protein

20g

fat

Carbohydrates
21g
Saturated fat
6.1g
Sodium
316 mg
Dietary fiber
2.2g

12 servings per batch · ~215g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Cozy Autumn Breakfast Casserole have per serving?

Each serving provides 17g of protein and 324 calories, with 20g fat and 21g carbs. This makes it a balanced breakfast option that won't spike insulin while supporting morning protein intake.

How long does Cozy Autumn Breakfast Casserole take to prep and how many servings?

Quick prep time on the stovetop with 12 servings per batch means you can cook once and have breakfast covered for nearly two weeks of meal prep.

Is Cozy Autumn Breakfast Casserole good for muscle gain?

At 324 calories and 17g protein per serving, this casserole works best as part of a larger muscle-gain meal plan where it contributes to daily protein targets without dominating your calorie budget.

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