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StovetopComplexity

Whole30 Breakfast Casserole

This Whole30 Breakfast Casserole provides 12g protein and 115 calories per serving, offering a compliant base for pairing with additional protein sources at breakfast. Batch-preps 10 servings in quick time on the stovetop, letting you prep an entire week of breakfast foundations without daily cooking.

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Ingredients

10 servings
  • Olive oil(15g)

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

  • Yellow Onion
  • Ground Turkey, 99% Lean(454g)

    Regular ground pork is typically 70/30. Look for lean if available.

  • 1 ½ teaspoons kosher salt (divided)
  • Sage, Fresh(5g)
  • Italian seasoning(5g)
  • 1/2 teaspoon ground black pepper
  • Red pepper flakes(1g)
  • Spinach
  • Garlic(15g)
  • Egg, Whole, Large
  • Almond Milk, Unsweetened(120g)
  • Hashbrowns, Frozen, Uncooked(284g)
  • Green Onion (Scallion)

Instructions

  1. 1Preheat your oven to 350 degrees F and mist a 9x13-inch baking dish with nonstick spray.
  2. 2Heat a large skillet over medium-high heat. Add the onion and let cook until it begins to soften and brown, about 5 minutes. Add the turkey, 1 teaspoon kosher salt, sage, Italian seasoning, black pepper, and red pepper flakes. Break up meat into small pieces and continue to brown until it cooks through completely, about 7 additional minutes. Drain away any excess grease (you may have some if you use pork).
  3. 3Add the spinach, garlic and half of the green onions. Cook for 1 to 2 minutes, distributing the spinach as evenly as possible. Remove from the heat and let cool slightly.
  4. 4In a large bowl, beat the eggs and milk.
  5. 5Scatter the hash browns in the bottom of the baking dish. Sprinkle with the remaining ½ teaspoon salt. Scatter the meat and sausage mixture over the top of the hash browns. Gently pour the egg mixture over the top. Sprinkle with the remaining green onions. Cover the pan with foil.
  6. 6Bake immediately or you can cover and refrigerate it overnight! (See blog post for suggestions).
  7. 7Bake covered for 20 minutes, then uncover and continue baking for 15 to 20 additional minutes, until the casserole is golden at the edges and the eggs are set in the center. Let cool 5 minutes before serving. Enjoy!

Nutrition — Per Serving

115

calories

12g

protein

4g

fat

Carbohydrates
9g
Saturated fat
0.7g
Sodium
111 mg
Dietary fiber
0.7g

10 servings per batch · ~90g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Whole30 Breakfast Casserole have per serving?

Each serving contains 12g of protein and 115 calories, with 4g fat and 9g carbs creating a lean breakfast option. The modest protein and calorie load makes this suitable as a breakfast component rather than a standalone meal for most lifters.

How long does Whole30 Breakfast Casserole take to prep?

This quick-prep recipe yields 10 servings in one batch, making it exceptionally efficient for preparing a full week of breakfast containers with minimal effort. A single cooking session covers the majority of your breakfast meal prep.

Is Whole30 Breakfast Casserole good for fat loss?

At 115 calories and 12g protein per serving, this casserole is low-calorie and can fit fat-loss macros as a breakfast component, though protein content is modest for a primary meal. Pair it with additional egg whites, Greek yogurt, or a protein shake to reach 30-40g protein at breakfast.

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