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Appetizing breakfast plate with eggs, sausages, toast, and coffee for a delightful morning meal.
StovetopComplexity

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. 1Preheat the oven to 350ºF. If your frozen peppers are in strips, chop them into small pieces.
  2. 2Brown the sausage in a large skillet over medium heat. Once browned, add the frozen peppers and onions and continue to cook over medium heat until heated through. Remove the sausage and peppers from the heat and set aside.
  3. 3Whisk together the eggs, milk, and pepper.
  4. 4Use the butter to grease the inside of a 3-quart casserole dish. Place the tortilla chips in the bottom of the casserole dish and press them down, slightly crushing them until they lay fairly flat.
  5. 5use a slotted spoon to transfer the sausage and peppers to the casserole dish on top of the tortilla chips, leaving any liquid behind in the pan.
  6. 6Add ¾ of the shredded cheddar on top of the sausage and peppers. Stir slightly to combine the tortilla chips, sausage and peppers, and cheese.
  7. 7Pour the egg mixture over the ingredients in the casserole dish, then top with the remaining shredded cheddar. The ingredients will not be fully submerged in the egg mixture and that is okay. The eggs will puff slightly as they bake.
  8. 8Bake the breakfast casserole for about 40 minutes, or until the internal temperature reaches 160ºF and the outer edges are lightly browned.
  9. 9Let the casserole cool for about five minutes, then slice into six or eight pieces and serve.

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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