There I was, waisting time on Instagram…(I’m sure that never happens in your house… 😉 ) and then one of the guys I follow whose a health nut (working out / nutrition etc. Trent Harrison -> @Trizzlemanfitness) and he did a quick minute on a high protein breakfast casserole and I knew I had to give a go. I’ll share how I made this high protein breakfast casserole below and how I’ll likely change it up going forward.
This breakfast was good. Both Hubster and I agreed. It’s not going to win any awards from the Micheline people – but it has nearly 40g of protein and it’s an egg bake with chicken sausage, low fat mozzarella cheese and vegetables for about 300 calories! What’s not to like ? OK #KeepingItReal : in order to get to this level of protein in an egg bake you know there’s a catch, right?
Secret Ingredient : Cottage Cheese
TBH – I’m not a huge cottage cheese fan. I try to be…but I don’t buy it regularly. When I see an option to add cottage cheese to a food and not have it be obvious I always try it out, though. Cottage Cheese is good for you – low in fat / high in protein – as it can start with low fat milk and then it adds just a couple of other ingredients (acid) and wha-la – cottage cheese.
I remember my Nana sitting down to lunch consistently with a plate of cottage cheese, tomatoes and maybe something else healthy. Now as I look back it goes to show – she was a littler person – and thin. Probably because she ate cottage cheese and tomatoes for lunch !
One time, long ago, a weight watcher coach told me, “Watch what the skinny people eat”. They are skinny because they eat healthy / eat less / choose different foods. That comment has obviously stuck with me – and relates here. Nana was thin and consistently ate cottage cheese…
Anyhoo – back to the show…
Why is Protein so Important?
Protein is important as you age because it helps maintain muscle mass and strength, which can help prevent a decline that can lead to disability and frailty.
Protein also helps with other aspects of your health, including:
- Immunity: Protein can help boost the body’s defenses against illness.
- Skin: Protein can help strengthen skin. Who doesn’t want a better complexion?
- Energy balance: Protein can help maintain energy balance. Protein takes the most energy to digest, absorb and process – therefore it remains in your system longer than carbs or fat.
- Weight management: Protein can help with weight management. Protein makes you feel full longer – and therefore should help you consume less other food, like chips, for example 😉
- Cardiovascular function: Protein can help maintain cardiovascular function.
As people age, their bodies become less efficient at using protein to build and maintain muscle. Older adults may need about 50% more protein than younger adults to maintain muscle mass and strength. Read that again.
Recommended Protein for Adults :
If you research this a bit you will find recommendations that are approximately .8 g of protein per kilogram of weight (.36 g per LB) for ‘younger’ people and then 1.2 g per kilogram for older adults (>50) == .545 g per LB. (Not sure who those researchers are that think >50 is “older adults” but for our purposes let’s just move on and not dwell. And… I’m still 38, in case anyone is wondering…)
In any case – because I am dieting and *maybe* approaching being an “older adult” – I am now trying to target 100 g of protein a day. I’m working out and eating healthy these days and I want my muscles to remain strong so the hubster and I can hike and travel for many many years to come.
Where or how to get more Protein?
Protein can be found in meat, poultry, fish, dairy, eggs, soy, hemp, and quinoa and lots of other items. Did you know grapes have a tiny bit of protein? Before writing this post, I didn’t… Chick pea (legume) based pasta has a bunch of protein too. The things you can learn about protein when you do some research! Below are a few examples of the more common items you think about and what I try to keep in my diet.
- 6 oz of salmon = 34g protein
- 6 oz of cod = 30g protein
- 6 oz of beef = 36 – 48g protein (beef varies based on cut)
- 6 oz chicken breast = 46g protein
- 6 oz ground turkey = 46g protein
- 6 oz cottage cheese = 20g protein
- 6 oz low fat greek yogurt = 17g protein
- 6 oz black beans = 16g protein
- 1 cup cooked quinoa = 8g protein
- 1/4 cup almonds = 7g protein
- 1 oz low fat mozzarella = 7 g protein
- 1 egg = 6g protein
- 1/2 cup dry oatmeal = 5g protein
- 1 egg white = 3.6g protein
Please keep this in mind as you go through your day ! As I review this list – I think about Mexican quinoa bake with black beans, chicken and a ton of veg and spices. That will be super healthy too ! Watch for that recipe to be posted soon!
Ok – so we know protein is super important and some of us are looking to get more of it. If you need a make once / eat for several days breakfast casserole – this will work well!
Changes I’ll probably make to my high protein breakfast casserole next time:
Cottage Cheese: The casserole was a smidge watery when cooled and served. Next time I’m going to use a different kind of cottage cheese and/or drain it a bit more.
Chicken Sausage: I will also change up the chicken breakfast sausages. Hubster really liked the maple breakfast sausage but I thought it was too strong for the casserole. I would probably prefer a different flavor profile next time and will watch / look for different chicken sausage.
I’m also going to change up / add more veg to the bake.
I’m definitely going to make this again. After eating this breakfast I was full and happy a long time into the afternoon and was well on my way to achieving my protein goals for the day. It’s a serious win!
Please comment on the recipe if you make it – and tell us about your customizations?
High Protein Breakfast Casserole
Ingredients
- 12 Large Eggs
- 2 C Egg Whites – Can use a purchased container (pint)
- 3 C Low Fat Cottage Cheese – Consider draining a bit to eliminate extra water
- 12 oz Chicken Breakfast Sausage – Trader Joes Maple Breakfast Chicken Sausage; or any other chicken sausage you like
- 1½ C Low Fat Mozzarella Cheese – 12 oz shredded or diced; or any other low fat cheese you like
- ½ C Mushrooms – Sliced
- ⅓ C Green Onions – Diced Small – sub white onions if necessary
- 2 Tbl Chives – Fresh Chives – Chopped
- 1 Small Red Pepper – Diced Small
- Salt and Pepper
Instructions
- Preheat your oven to 400℉.
- Organize your ingredients and wash vegetables.
- Chop your vegetables.
- Chop or grate your cheese and chop your meat of choice.
- Chop your chives – fresh chives add a nice touch here.
- Using a large bowl or better yet, a very large pourable measuring cup (I have an 8 C measuring cup which is great for items like this!) and add the eggs, egg whites, and cottage cheese. Whisk well to combine. Add S&P.
- Get out your baking pans 2 (8X8) or 1 (9X13) or so. (I used two pans as the hubster doesn't like mushrooms… ). Spray your pans for easy release.
- Put the egg mixture into the bottom of the pan. Layer in your veggies, meat and cheese. Top with herbs.
- Bake for about 40 minutes. If you are using 1 large pan or 9X13 – it may take a few extra minutes. You want the eggs to be every so slightly jiggly in the center when done. You could also use a toothpick in the center to see if there is liquid left or if the casserole is done.
- Let the casserole rest 5 minutes after taking it out of the oven so it sets up better, before serving.