Protein Packed Butternut Squash Breakfast Casserole

Protein Packed Butternut Squash Breakfast Casserole

Protein Packed Butternut Squash Breakfast Casserole

Here is a healthy high protein breakfast casserole that my wife and I make for meal prep during training weeks.  We usually make 2 pans (6 servings each) on Sunday afternoon that will last us through the week. It's unquestionably delicious with a nice mix of savory from the chicken sausage and sweetness from the butternut squash.  It also has the added bonus of being a tasty high protein meal to start the day off after a morning run or session in the gym.

Protein Packed Butternut Squash Breakfast Casserole

Let get to cooking!

YIELD: 1 9x12 Pan makes 6 Servings

PREP TIME: 20 min COOK TIME: 30 min TOTAL TIME: 50 min


- 1 Dozen Eggs

- 1 cup green pepper, diced

- 1 cup red pepper, diced

- 1 cup white onion, diced

- 2 cup spiralized butternut squash

- 1 package ground breakfast chicken sausage, cooked and chopped

- 1 cup part skim mozzarella

- 1/2 cup milk (or almond milk)

- 3 cloves garlic, minced and mashed

- 1 teaspoon dried mustard

- 1 teaspoon paprika

- 1 tablespoon hot sauce

- salt to taste

Cooking Directions

  1. Preheat your oven to 350ºF and lightly coat a 9×12-inch casserole dish with cooking spray (we use an olive oil based one)

  2. Spiralize your butternut squash and line the casserole dish with the squash

  3. Chop up your onion, green pepper, red pepper, and garlic. Place them in the dish on top of the butternut squash

    Optional: if you don’t want a strong onion taste in your casserole, saute your onions in olive oil until they just being to brown.  We like the stronger taste (not overpowering) so we put them in raw.

  4. Brown your chicken sausage in a saute pan with some olive oil and add it to the casserole dish with your veggies.

  5. In a large mixing bowl whisk together your eggs until everything has an even consistency.  While stirring the eggs combine in milk, mustard, paprika, salt, and hot sauce. Continue to stir until all of the ingredients are evenly combined.    

  6. Add your egg mixture to the casserole dish, and ensure that everything is covered evenly.

  7. Place the casserole into your oven and bake for about 30 minutes.  Depending on your dish size and oven there could be a variance in time, so make sure you check that all of the eggs have cooked.  You can stick a toothpick or knife in the casserole and if it comes out clean you will know that everything is cooked.

  8. After 30 minutes cover the top of the casserole with shredded mozzarella cheese, and bake for another 5 minutes.

Let your dish cool and enjoy!

Nutrition (Per Serving 6 total):

Calories: 304

Total Fat: 15g

Total Carbs: 11g

Fiber: 1g

Sugars: 4g

Protein: 32g

Now get out there, and don’t forget!