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Appetizing breakfast plate with eggs, sausages, toast, and coffee for a delightful morning meal.
Stovetop~45 minComplexity

Sausage Breakfast Casserole

This Sausage Breakfast Casserole delivers 23g protein and 616 calories per serving — substantial morning fuel for strength athletes. Six servings batch-prep quickly on the stovetop, eliminating daily breakfast decisions before your training session. Build this into your prep rotation to consistently hit elevated breakfast protein targets.

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Ingredients

6 servings
  • Sausage, Pork, Breakfast(454g)
  • Onions And Peppers, Frozen, Mixed(340g)
  • Egg, Whole, Large
  • 2% Milk(120g)
  • 1/4 tsp pepper ($0.02)
  • Tortilla Chips, Corn, Plain(227g)
  • Cheddar Cheese(227g)
  • Unsalted Butter(15g)

Instructions

  1. 1Brown the pork breakfast sausage in a large skillet over medium-high heat for 8–10 minutes, breaking it into small pieces as it cooks, until no longer pink and golden brown.
  2. 2Add the frozen onions & peppers mix to the sausage and cook over medium heat for 3–4 minutes, stirring occasionally, until the vegetables are heated through and any excess moisture has evaporated.
  3. 3Whisk together the eggs, milk, and a pinch of pepper in a bowl until fully combined and set aside.
  4. 4Butter a 3-quart casserole dish, then layer the tortilla chips evenly on the bottom and press them down slightly to create a compact base.
  5. 5Transfer the cooked sausage and vegetables to the casserole dish using a slotted spoon, distributing evenly over the tortilla chips and leaving any liquid behind in the skillet.
  6. 6Sprinkle three-quarters of the shredded cheddar over the sausage and vegetables, then pour the egg mixture evenly over all ingredients (they will not be fully submerged—this is correct). Top with the remaining cheddar.
  7. 7Bake at 350°F for 38–42 minutes, until the internal temperature reaches 160°F in the center and the outer edges are lightly golden brown.
  8. 8Let the casserole cool for 5 minutes, then divide evenly into 6 airtight containers while still warm, allow to cool completely, and refrigerate until ready to reheat.

Nutrition — Per Serving

616

calories

23g

protein

44g

fat

Carbohydrates
36g
Saturated fat
15.7g
Sodium
926 mg
Dietary fiber
4.3g

6 servings per batch · ~231g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Sausage Breakfast Casserole have per serving?

Each serving contains 23g of protein and 616 calories with 44g fat and 36g carbs. This macro split makes it a solid high-fat breakfast option if you're front-loading calories earlier in the day.

How long does Sausage Breakfast Casserole take to prep?

This recipe qualifies as quick prep and yields 6 servings, making it efficient for batch breakfast across multiple mornings. You can prepare the entire casserole ahead and reheat individual portions throughout the week.

Is Sausage Breakfast Casserole good for fat loss?

At 616 calories per serving, this is better suited as an occasional breakfast during maintenance or surplus phases rather than a daily fat loss staple. The 44g fat content means you'll want to account for this carefully within your daily macro targets.

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