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Woman placing a tray of lasagna into an oven with fresh cheese topping.
Stovetop~30 minComplexity

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. 1Heat olive oil in a large skillet over medium-high heat for 1 minute. Add the onion and cook 5 minutes, stirring occasionally, until softened and lightly browned.
  2. 2Add the ground turkey, sage, Italian seasoning, and red pepper flakes to the skillet. Break the meat into small pieces and cook 7–9 minutes over medium-high heat, stirring frequently, until no longer pink and cooked through. Drain any excess fat if needed.
  3. 3Add the spinach, garlic, and half of the green onions to the skillet. Cook 1–2 minutes over medium heat, stirring to distribute the spinach evenly, until wilted. Remove from heat and let cool 2–3 minutes.
  4. 4In a large bowl, whisk together the eggs and almond milk until fully combined.
  5. 5Layer the frozen hashbrowns evenly in a 9×13-inch baking dish. Scatter the cooled turkey and vegetable mixture over the hashbrowns, then gently pour the egg mixture over the top, spreading evenly.
  6. 6Cover the baking dish tightly with foil and refrigerate until ready to bake, or proceed immediately. Bake covered at 350°F for 20 minutes, then uncover and bake 15–20 additional minutes until the edges are golden brown and the center is set (internal temperature 165°F when tested with a fork).
  7. 7Remove from heat and let cool 5 minutes. Sprinkle the remaining green onions over the top.
  8. 8Cut into 10 equal portions and divide evenly into 10 airtight containers while still warm. Refrigerate or freeze for meal prep.

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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