If you’re tired of breakfasts that leave you hungry an hour later, this protein packed breakfast casserole fixes that problem.
It’s hearty, filling, and made with simple, familiar ingredients; eggs, sausage, vegetables, potatoes, and bacon all baked into one satisfying dish. This is the kind of breakfast you make once and enjoy for days, whether you’re feeding a family or trying to stay consistent with nourishing meals during busy mornings.
This casserole works because it balances protein, healthy fats, and carbohydrates, making it ideal for sustained energy. It’s also flexible as you can swap vegetables, adjust seasoning, or use what you already have in your fridge.
Why You’ll Love This Breakfast Casserole
- High in protein and very filling
- Perfect for meal prep and busy mornings
- One-dish recipe with simple steps
- Family-friendly and customizable
- Reheats well without drying out
Ingredient Breakdown: What Each One Does (and Why It Matters)
Eggs: they are the structural backbone of this casserole. As they bake, they set and hold everything together, turning the mixture into clean, sliceable portions instead of a loose scramble. Nutritionally, eggs provide high-quality protein and healthy fats, making the casserole satisfying and filling.
Milk: it softens the eggs and creates a creamy, tender texture. Without it, the casserole would bake up dense and rubbery. It also adds moisture, ensuring the dish stays soft even after reheating which is especially important for meal prep.
Sausage: it is the protein and flavor driver in this dish. Removing the casing allows it to brown evenly and distribute throughout the casserole. It adds richness, savory depth, and helps keep the dish satisfying enough to stand on its own as a full meal.
Bacon: it adds saltiness, smokiness, and texture. Cooking it separately ensures it stays crispy instead of soggy. When crumbled into the casserole, it balances the mildness of the eggs and potatoes and adds bursts of flavor in every bite.
Sweet Potatoes or Potatoes: These provide substance and slow-digesting carbohydrates that help keep you full longer. Roasting them first enhances their natural sweetness and prevents them from releasing excess moisture into the casserole, which would otherwise affect the final texture.
Bell Peppers: they add freshness, slight sweetness, and color. They also contribute moisture without making the dish watery, helping balance the richness of the eggs, sausage, and bacon.
Onion: it builds the flavor base. Sautéing it first removes harshness and brings out its natural sweetness, creating a deeper, more rounded taste throughout the casserole.
Cooking Oil: Oil is used in small amounts but plays a big role. It prevents sticking, helps vegetables roast evenly, and carries fat-soluble flavors from spices throughout the dish.
Sea Salt: Salt enhances every ingredient in the casserole. It doesn’t just make the dish salty; it sharpens flavors, balances sweetness from the potatoes, and deepens the savoriness of the meat.
Black Pepper: adds gentle heat and complexity. It cuts through the richness of the eggs and meats, keeping the casserole from tasting flat.
Spices: spices such as paprika, garlic powder or onion powder add warmth and personality. They elevate the dish without overpowering it, allowing you to customize the flavor profile while keeping the base recipe reliable.
Preparation and cooking
Start by preheating your oven to 200°C and preparing all the vegetables; peel & cube the sweet potatoes or potatoes, deseed & dice the bell peppers and onion and removing the sausage casing.
On one baking tray lined with either a baking paper or aluminum foil, toss the diced sweet potato or potatoes with one tablespoon oil, spices, sea salt, and black pepper then set aside.
On another baking tray, add the slices of bacon making sure none is overlapping the other.
Put the two trays in the preheated oven and cook for 18-20 minutes, or until the bacon is done. The bacon will take about 18-20 minutes to be crispy while the sweet potatoes or potatoes will be done in 33-35 minutes. As you remove the bacon from the oven, stir the sweet potatoes or potatoes.
As the sweet potato or potatoes and bacon are cooking, on a large cooking pot/pan, heat the remaining one tablespoon of cooking oil over medium heat. Sautee the onion till translucent then add in the diced bell papers and allow to cook for two to three minutes.
Once done, add in the sausage meat, stir and allow to cook till it starts browning. Remember to season with sea salt & black pepper.
Once the sausage and bell peppers are well cooked, transfer the contents to a baking dish. Remove the sweet potatoes or potatoes from the oven and add to the casserole dish. Add in the crispy bacon by crumbling it in. Mix everything together.
On a separate bowl, whisk the eggs & milk together then pour it in the casserole dish.
Put the casserole dish back in the oven and let it cook for 25- 30 minutes or until cooked through. You can test using a toothpick or a skewer. It should come out clean.
Slice and serve warm.
Watch the Full Video Tutorial!
Here is a quick video showing how I made this Protein packed breakfast casserole. You can also subscribe to my YouTube Channel for more recipe videos, kitchen tips & hacks!
More Breakfast Recipes You’ll Love:
Looking for more delicious breakfast recipes?! Check out some of my other recipes you’re sure to enjoy!
- Fluffy Cream Cheese Pancakes (Easy & protein rich)
- How to Make Homemade Almond Butter Using a Food Processor
- How To Make Homemade Whole Wheat Bread
- Breakfast Potatoes with Choma Sausages
- Sweet Potato Breakfast Hash or Sweet Potato Shakshuka (with sausages)
- Plantain Frittata
- Healthy Strawberry Breakfast Parfait
Protein packed breakfast casserole
Ingredients
Method
- Start by preheating your oven to 200°C and preparing all the vegetables; peel & cube the sweet potatoes or potatoes, deseed & dice the bell peppers and onion and removing the sausage casing.
- On one baking tray lined with either a baking paper or silicon baking mat, toss the diced sweet potato or potatoes with one tablespoon oil, half of all the spices, sea salt, and black pepper then set aside.
- On another baking tray, add the slices of bacon making sure none is overlapping the other.
- Put the two trays in the preheated oven and cook for 18-20 minutes, or until the bacon is done.
- The bacon will take about 18-20 minutes to be crispy while the sweet potatoes or potatoes will be done in 33-35 minutes. As you remove the bacon from the oven, stir the sweet potatoes or potatoes.
- As the sweet potato or potatoes and bacon are cooking, on a large cooking pot/pan, heat another one tablespoon of cooking oil over medium heat. Sautee the onion till translucent then add in the diced bell papers and allow to cook for two to three minutes. Add the remaining spices & remember to season with sea salt & black pepper. Then set aside or transfer to your baking dish.
- Once done, add another tablespoon of oil then the sausage meat, stir and allow to cook till it starts browning. Once the sausage are well cooked, transfer the contents to a baking dish.
- Remove the sweet potatoes or potatoes from the oven and add to the casserole dish. Add in the crispy bacon by crumbling it in. Mix everything together.
- On a separate bowl, whisk the eggs & milk together then pour it in the casserole dish. (remember to season with salt & black pepper)
- Put the casserole dish back in the oven and let it cook for 25- 30 minutes or until cooked through. You can test using a toothpick or a skewer. It should come out clean.
- Slice and serve warm
Notes
- You can use minced meat instead of sausages & bacon
- You can use a combination of the spices you prefer. Add some cinnamon if using sweet potatoes
Storage & Reheating Tips
- Store leftovers in an airtight container in the fridge for up to 4 days
- Reheat in the oven or microwave until warmed through
- Great for meal prep — slice before storing for easy grab-and-go portions
). Remember to like, share and tag me on Instagram, Facebook & Tiktok. I’d love to hear from you and it helps encourage others to make the recipe too! Enjoy!Frequently Asked Questions
Can I make this ahead of time?
Yes. This casserole is ideal for meal prep and tastes even better the next day.
Can I freeze it?
Yes. Slice, wrap tightly, and freeze for up to 2 months.
Can I customize the vegetables?
Absolutely. Spinach, mushrooms, or zucchini work well.
DID YOU MAKE THIS RECIPE?
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