Meal Prep: Breakfast Casserole

Meal Prep: Breakfast Casserole -
Our Weekly Breakfast Meal Prep
WOO! Finally a food-related post. Kendall and I have a love/hate relationship with meal prep. We spend a few hours every Sunday preparing meals for the week ahead, but we know that it saves us time (and money, and the hassle, AND calories) during the week. 9 times out of 10, our breakfast meal prep consists of this breakfast casserole recipe. If you try it out, remember that you can add or take away ingredients to your liking! For example, we don’t use cheese in our recipe (just to cut out extra fats), but I’m sure it would kick the flavor up a notch! We also use spinach and onion as our choice of veggies, but feel free to replace those with your favorites (mushrooms, peppers, bacon, etc.). It’s a super versatile recipe, so tweak it to your preference!


Meal Prep: Breakfast Casserole -
Kendall and I eat pretty clean throughout the week so we can indulge on the weekends. Because of that, we love this low-cal/low-carb breakfast option to kickstart our day. It’s high in protein too, which helps keep us full through the morning!

Prep Time: 15 Minutes || Cook Time: ~ 35 minutes || Total Time: < 50 minutes || Servings: 8

Calories (per serving): 205 Calories || Protein: 21 grams || Fat: 12 grams || Carbs: 3 grams


Meal Prep: Breakfast Casserole -
  • 10 Eggs
  • 1.5 cups Egg Whites
  • 1/2 cup Milk
    • Note: We use skim milk, but any milk will do!
  • 1 package Turkey Sausage (16 ounces)
    • Note: We typically purchase the Jimmy Dean turkey sausage patties
  • 2 cups Spinach (chopped)
  • 1/2 medium Red Onion (diced)
  • 1/3 cup Green Onions (chopped)
  • 1/3 cup shredded Mexican cheese
  • Seasoning To Taste: Oregano and Black Pepper


  1. Preheat your oven to 375 degrees. Lightly grease a 9 x 13 baking dish.
  2. In a large mixing bowl, add eggs, egg whites, and milk. Whisk until smooth.
  3. Add all other ingredients. Whisk/Mix.
  4. Pour the entire mixture into the 9 x 13 baking dish.
  5. Cook for ~35 minutes. Note: Depending on your oven, it may take less or more time. Just keep an eye on it after the 30 minute mark, and bake until the egg is cooked through.
  6. Remove from oven – LET IT COOL COMPLETELY before slicing into servings.

We put our servings in these containers from Amazon. You can then store them in the fridge for up to 5 days! Heat up your serving in the mircowave for 30-40 seconds. Then Bon Appรฉtit! I’m always looking for more breakfast meal prep ideas, so leave a comment below with your favorite!

xoxo, Katie

Wife. Daughter. Sister. Friend. Lover of sushi, Prosecco, and the Tennessee mountains.

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