PF
Delicious bagels topped with sesame seeds and garnished with flowers on a white plate.
Stovetop~20 minComplexity

Everything Bagel Breakfast Casserole

This Everything Bagel Breakfast Casserole delivers 13g protein and 209 calories per serving — a volume breakfast option for anyone watching calories during a cut. Ten servings batch-prep on the stovetop, giving you grab-and-reheat mornings all week. Simplify breakfast prep and remove decision fatigue before lifting.

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Ingredients

10 servings
  • Sola Bagels, Everything
  • Ham Or Canadian Bacon(170g)
  • Cheddar Cheese(180g)
  • Egg, Whole, Large
  • 2% Milk(600g)
  • Mustard powder(5g)
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • Chives, Fresh(30g)
  • Cream Cheese(227g)

    Standard block cream cheese. Neufchatel (1/3 less fat) is a good swap.

Instructions

  1. 1Lightly coat a 9×13-inch casserole dish with baking spray. Scatter the bagel pieces evenly across the bottom, then layer the cooked ham over the bagels and sprinkle with half of the shredded Cheddar.
  2. 2In a large bowl, whisk together the eggs, milk, mustard powder, salt, and pepper until smooth. Pour the egg mixture over the bagels and gently press down so the bagels absorb the liquid. Dot small pieces of cream cheese across the surface, then sprinkle with the remaining Cheddar and fresh chives.
  3. 3Cover the casserole tightly with plastic wrap or foil and refrigerate for at least 2 hours or overnight.
  4. 4Remove the casserole from the refrigerator and let it sit at room temperature for 15–20 minutes. Preheat the oven to 350°F.
  5. 5Tent the casserole with foil and bake, covered, for 40 minutes over medium heat.
  6. 6Remove the foil and continue baking for 15–20 minutes until the edges are golden brown and the center is set (a knife inserted in the center should come out clean, with no runny egg).
  7. 7Let the casserole stand at room temperature for 10 minutes.
  8. 8Cut into 10 equal portions and divide evenly into 10 airtight containers while still warm. Refrigerate until ready to serve; reheat gently in a 325°F oven for 8–10 minutes or in the microwave for 2–3 minutes per portion.

Nutrition — Per Serving

209

calories

13g

protein

16g

fat

Carbohydrates
5g
Saturated fat
9.0g
Sodium
386 mg
Dietary fiber
0.3g

10 servings per batch · ~121g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Everything Bagel Breakfast Casserole have per serving?

Each serving contains 13g of protein and 209 calories with 16g fat and 5g carbs. This is a moderate-protein, moderate-calorie breakfast option.

How long does Everything Bagel Breakfast Casserole take to prep?

Prep time is quick and yields 10 servings, providing multiple breakfast meals for the week from a single batch.

Is Everything Bagel Breakfast Casserole good for fat loss?

At 209 calories and 13g protein per serving, this recipe works as a breakfast component during fat loss phases, though pairing it with additional protein sources will help you reach daily macro targets.

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