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Why I love this Recipe

It’s breakfast time! Today we’re making one of my personal favorites! This low calorie high protein egg casserole is perfect to make on a Sunday morning. This way you can have a quick and easy breakfast for the rest of the week. I love this recipe because it heats up so easily. Just pop it in the microwave for 45 seconds! I also love this recipe because its so easy to make! It only takes 10 minutes to prepare the ingredients, then the oven does the rest of the work. Who doesn’t love an easy breakfast?

This recipe does not have to be strictly followed many of the ingredients can be substituted out for your favorites. The first time I made this recipe I only used egg whites and the texture was not great. My girlfriend recommended that I try cottage cheese or Greek yogurt and ever since then I can’t get enough of this easy breakfast.

How to make this recipe

Start this recipe by preheating your oven to 375. You should be done preparing the ingredients right around the time that it’s hot! To start, in a large mixing bowl you will add two whole eggs, two cups of egg whites, one cup of plain Greek yogurt, one cup of low-fat cheese shredded and the cooked protein of your choice. (I like Low Fat cheddar for high protein)

What protein to use

For this recipe I’m going to be using diced ham! You can use pre-cooked or you can cook it yourself.  Some other proteins you could use are ground beef, ground turkey, turkey sausage (ham is super low calorie) or even just plenty of spinach.  I like to use ham for the high protein and low calories.  I will admit. Using a spicy pork Italian sausage does taste amazing but on the downside it is full of unwanted fat.

Don’t Forget the Veggies

The vegetables that I’m going to add today are 50 G of spinach, half of a diced onion and two diced bell peppers.  Sometimes I also like to add jalapeno peppers to give the casserole a little bit of a kick! I also like to add some seasonings such as black pepper, salt, garlic powder and onion powder. Just use your favorites! These are all optional.

Let’s bake

Next coat a large baking dish with some non-stick cooking spray and pour your mixture into it.  At this point you could top the dish with more cheese. Since I’m trying to keep this recipe low calorie I’m going to keep it as is. Bacon bits are another option to throw on top although they are not quite as healthy.

Finally place the baking dish into the center of your oven for around 40 minutes. You will know what the eggs are fully cooked when a fork comes out clean when poked into the center.  The edges should be brown, and if you have cheese on top I recommend covering the dish with aluminum foil for the first half of cook time.