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Stovetop~55 minComplexity

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. 1Dice the cremini mushrooms, potatoes, bell pepper, and onion into ½-inch pieces. Mince the garlic and roughly chop the kale.
  2. 2Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the Italian pork sausage and cook for 8–10 minutes, breaking it into small crumbles with a wooden spoon, until browned and no longer pink. Add the minced garlic and chopped kale, stirring constantly for 2–3 minutes until fragrant and kale is wilted. Transfer to a large bowl and set aside.
  3. 3In the same skillet, add the remaining olive oil over medium-high heat. Add the diced potatoes, mushrooms, bell pepper, and onion. Cook for 12–15 minutes, stirring every 3–4 minutes, until the potatoes are tender and vegetables are golden at the edges. Season with salt and pepper to taste. Return the sausage mixture to the skillet and toss together until combined.
  4. 4In a separate bowl, whisk together the large eggs, whole milk, Old Bay seasoning, 1 teaspoon salt, and ½ teaspoon black pepper until fully combined.
  5. 5Transfer the sausage and vegetable mixture to a large Dutch oven or heavy-bottomed pot and spread into an even layer. Pour the egg mixture evenly over the top.
  6. 6Cover the pot and cook over low heat for 25–30 minutes, stirring gently halfway through, until the egg is mostly set but still slightly jiggly in the center. Uncover and cook for an additional 3–5 minutes until the top is set and lightly golden.
  7. 7Remove from heat and cool for 10 minutes. Divide evenly into 12 airtight containers while still warm. Refrigerate for up to 3 days or freeze for up to 1 month.

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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