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High Protein Breakfast Casserole

High Protein Breakfast Casserole

Nicholas Bourg |

Since writing about the importance of prioritizing breakfast, I felt it was only fair to share my Breakfast Casserole recipe.  This is something you can make ahead of time and just heat and go in the morning.  It’s lean and healthy.  I pair this with cooked rolled oats and it makes for a balanced, nutritious meal that is high in protein.  

 

Breakfast Casserole

Ingredients

  • 1 lb Lean Ground Turkey (93/7 or leaner) 
  •  2 Cups Liquid Egg Whites 
  • 1/2 Cup (56g) Reduced Fat Shredded Cheddar
  • 1 tsp Salt 
  • 1 tsp Black Pepper 

Directions

  1. Preheat oven to 400 degrees F
  2. In a large skillet, over medium-high heat, brown the ground turkey and set aside. 
  3. Use ghee to grease a 9x9 casserole or brownie baking pan.
  4. Add 2 cups of liquid egg whites.
  5. Add 240g of cooked ground Turkey and spread evenly.
  6. Sprinkle salt and pepper evenly over eggs and Turkey.
  7. Top evenly with shredded cheddar.  
  8. Bake at 400 degrees F for 45 mins.  
  9. Makes 4 servings.   Allow to cool before portioning out.  

 

Nutrition Facts

 Calories  235

Total Fat

9g

Sat. Fat

4.4g

Trans Fat

0g

Cholesterol

71mg

Sodium

388mg

Total Carbohydrates

1g

Protein

35g

Calcium

7.5%

Iron

6.1%

Potassium

225mg

Vitamin A

2%

Vitamin C

0%

 

Cinnamon Oatmeal

Ingredients

  • 2 cups plain rolled oats (Quaker Quick Oats)
  • 2 cups unsweetened vanilla almond milk
  • 1 cup water
  • 4-6 packets Splenda
  • 1-2 Tbsp ground cinnamon

Directions

  • Add the oats to a square 14 cup Tupperware container 
  • Add the Splenda and cinnamon and mix well.  It’s important to do this dry because the cinnamon isn’t water soluble and will be harder to mix once you add the wet ingredients 
  • Add the almond milk and water and stir well.  Cinnamon will float and that’s ok.  
    microwave uncovered for 4-5 mins
  • Stir well. The cinnamon should mix easier now.
  • Microwave for an additional 2-3 minutes 
  • Set aside and let it cool completely. This will make portioning easier.  
  • Makes 4 servings

 

 Nutrition Facts

Calories  165

Total Fat

4g

Sat. Fat

0g

Trans Fat

0g

Cholesterol

0mg

Sodium

90mg

Total Carbohydrates

27g

Protein

5g

Calcium

22.5%

Iron

2%

Potassium

85mg

Vitamin A

5%

Vitamin C

0%

 

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