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high protein breakfast casserole

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Your new favorite make ahead breakfast that will keep you full all morning. Easy and packed with so much protein and simple ingredients.

High Protein Breakfast Casserole with Smashed Baby Potatoes

If you’re looking for a hearty, satisfying, and protein-packed breakfast that actually keeps you full, this High Protein Breakfast Casserole with Smashed Baby Potatoes is about to become a staple in your routine. It’s loaded with savory sausage, fluffy eggs, creamy cottage cheese, melty cheddar, and a boost of greens—all layered over a crispy, golden potato base. Think of it as the perfect cross between a breakfast bake and a loaded brunch skillet… but way easier to prep ahead.

This recipe is ideal for meal prep, weekend brunch, or feeding a crowd. You can make it once and enjoy it throughout the week, and it reheats beautifully. Plus, it uses simple, everyday ingredients while delivering big flavor and a solid dose of protein in every bite. I’ve been eating this all week and can confirm that i’m not sick of it and in fact am more obsessed with the flavours as the days go by! There are many simple tweaks/ingredient swaps you can make so make sure to look at the ingredient section!

Why You’ll Love This High Protein Breakfast Casserole

  • High in protein and super filling
  • Perfect for meal prep or make-ahead breakfasts
  • Crispy potato base + creamy, cheesy topping
  • Customizable with different proteins and veggies
  • Easy to reheat for busy mornings

Tips for the Best Results

  • Don’t skip smashing the potatoes: This creates more surface area for crispiness and helps the base hold together.
  • Drain moisture from spinach: If using frozen spinach, squeeze out excess water to avoid a soggy casserole.
  • Let it rest before slicing: This step is key for clean slices and better texture.
  • Add extra veggies: Mushrooms, onions, or bell peppers all work well here.
  • Make it spicy: Add chili flakes or use hot sausage for a kick.

Storage & Meal Prep

Store leftovers in an airtight container in the fridge for up to 4 days. Reheat individual portions in the microwave or oven until warmed through. You can also freeze slices for up to 2 months—just thaw overnight in the fridge before reheating.

Serving Suggestions

This high protein breakfast casserole is hearty enough to stand alone, but it also pairs beautifully with a few simple sides. For a weekend brunch spread, I love serving it alongside a big fruit salad, some toasted sourdough with butter, and a pot of fresh coffee. If you’re feeding a crowd, add a simple green salad or some roasted cherry tomatoes to round out the table.

For a weekday morning, one slice is genuinely satisfying on its own—especially when you know it’s packing 32 grams of protein. I often grab a slice cold straight from the fridge and I promise it still tastes great. You can also slice it into smaller pieces and wrap them individually for an easy grab-and-go breakfast during the week. If you want to make it feel a little more special, a drizzle of hot sauce or a dollop of sour cream on top takes it to the next level.

Frequently Asked Questions

Can I make this high protein breakfast casserole ahead of time? Absolutely—this is actually one of the best make-ahead breakfast recipes out there. You can assemble the whole thing the night before, cover it tightly, and store it in the fridge unbaked. In the morning, just pop it in the oven and bake as directed. You may need to add 5 extra minutes since it’s coming from cold.

How much protein does this casserole have per serving? Each serving contains approximately 32 grams of protein, thanks to the combination of eggs, cottage cheese, pork sausage, and cheddar cheese. This makes it an excellent option for anyone tracking their protein intake or trying to stay fuller for longer in the morning.

Can I make this dairy free? Yes! You can swap the cottage cheese for a dairy-free cream cheese or a firm silken tofu blended smooth, and use a dairy-free shredded cheese on top. The texture will be slightly different but still delicious. For the best results, choose a dairy-free cheese that melts well.

Can I use a different protein? Definitely. Ground turkey, chicken sausage, crumbled bacon, or even diced ham all work wonderfully here. For a vegetarian version, simply skip the meat and add extra veggies like mushrooms, roasted red peppers, or sun-dried tomatoes to keep it hearty and filling.

Final Thoughts

This High Protein Breakfast Casserole with Smashed Baby Potatoes is everything you want in a breakfast: filling, flavorful, and easy to make ahead. The crispy potato base combined with the creamy, cheesy egg layer makes every bite incredibly satisfying. Whether you’re prepping for a busy week or hosting brunch, this is one recipe that delivers every single time. If you’re serving this to a crowd I suggest pairing it with some toasted sourdough and a fruit salad or fresh fruit.

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How To Make high protein breakfast casserole

The Ingredients

Ingredients I used for this High Protein Breakfast Casserole:

Baby Potatoes: These form the crispy, golden base of the casserole. When smashed, they create the perfect texture—soft on the inside and slightly crisp on the outside. 
Substitutes: Yukon gold potatoes (cubed and smashed), sweet potatoes for a slightly sweeter twist or you could even do this tater tots or hashbrowns to make it easier. Simply back them from frozen, then mash them down to create a crust.

Pork Sausage: Adds rich, savory flavor and protein. I used this one.
Substitutes: Turkey sausage, chicken sausage, or even plant-based sausage for a lighter option or cooked bacon.

Eggs: The backbone of the casserole, binding everything together while adding high-quality protein.
Substitutes: Egg whites (use about 2 cups) for a lower-fat version.

Cottage Cheese: This is the secret ingredient that makes the casserole extra creamy while boosting protein without heaviness. My favorite is always Good Culture!
Substitutes: Greek yogurt or ricotta cheese for a similar texture.

Cheddar Cheese: Provides that classic melty, cheesy flavor. I love Tillamok sharp cheddar! I get mine at Costco for the best deal.
Substitutes: Mozzarella, Monterey Jack, or a reduced-fat cheddar if preferred.

Spinach: Adds color, nutrients, and freshness to balance the richness.
Substitutes: Kale (chopped and sautéed), arugula, or even bell peppers or mushrooms.

Seasonings: Simple spices bring everything together.
Options: Garlic powder, onion powder, paprika, Italian seasoning, or red pepper flakes for heat.

What You Need

The Steps

  • Bring a pot of salted water to a boil and cook the baby potatoes until fork-tender (about 12–15 minutes). Drain and let cool slightly.
  • Preheat your oven to 400°F. Place the potatoes on a greased baking dish (I used a 13x9 one) and gently smash them with the bottom of a glass. Season with salt, pepper, and a drizzle of oil. Bake for 20 minutes until lightly golden and crisp.
  • In a skillet over medium heat, cook the pork sausage until browned and fully cooked. Drain excess grease if needed. Stir in spinach and cook for an extra 3 minutes until it has wilted.
  • In a large bowl, whisk together the eggs, cottage cheese, and seasonings until smooth.
  • Spread the cooked sausage over the smashed potato base. Pour the egg mixture over everything, then sprinkle with shredded cheddar cheese.
  • Bake for 25 minutes, or until the eggs are set and the top is golden and bubbly.
  • Let the casserole rest for 5–10 minutes before slicing. This helps it set and makes serving easier.
  • Option to divide into 6 and store in the fridge for up to 4 days.
  • I recommend adding a splash of hot sauce before digging in!

Recipe Tips

  • This recipe makes 6 large servings (perfect for prepping ahead and having breakfast ready every morning as a stand alone) or 8-10 servings if you're hosting brunch and including other sides like toast and fruit.
  • If you use a smaller baking dish, your slices will be taller & thicker vs wider like mine.
  • You could even slice the casserole into 8 and wrap into burritos that you can freeze for a later time.
  • See ingredients for substitutions.
 
 
 

 

high protein breakfast casserole

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 55 minutes
Total Time 1 hour 5 minutes
Servings 6
Calories 510

Ingredients

  • 1 lb baby potatoes
  • 1 lb pork sausage
  • 8 large eggs
  • 1 cup cottage cheese
  • 2 cups shredded cheddar cheese
  • 2 cups roughly chopped spinach
  • Salt
  • Pepper
  • Chili flakes (optional)

Instructions

  • Bring a pot of salted water to a boil and cook the baby potatoes until fork-tender (about 12–15 minutes). Drain and let cool slightly.
  • Preheat your oven to 400°F. Place the potatoes on a greased baking dish (I used a 13x9 one) and gently smash them with the bottom of a glass. Season with salt, pepper, and a drizzle of oil. Bake for 20 minutes until lightly golden and crisp.
  • In a skillet over medium heat, cook the pork sausage until browned and fully cooked. Drain excess grease if needed. Stir in spinach and cook for an extra 3 minutes until it has wilted.
  • In a large bowl, whisk together the eggs, cottage cheese, and seasonings until smooth.
  • Spread the cooked sausage over the smashed potato base. Pour the egg mixture over everything, then sprinkle with shredded cheddar cheese.
  • Bake for 25 minutes, or until the eggs are set and the top is golden and bubbly.
  • Let the casserole rest for 5–10 minutes before slicing. This helps it set and makes serving easier.
  • Option to divide into 6 and store in the fridge for up to 4 days.
  • I recommend adding a splash of hot sauce before digging in!

Notes

  • This recipe makes 6 large servings (perfect for prepping ahead and having breakfast ready every morning as a stand alone) or 8-10 servings if you're hosting brunch and including other sides like toast and fruit.
  • If you use a smaller baking dish, your slices will be taller & thicker vs wider like mine.
  • You could even slice the casserole into 8 and wrap into burritos that you can freeze for a later time.
  • See ingredients for substitutions.
 
 
 

Nutrition

Calories: 510kcalCarbohydrates: 24gProtein: 32gFat: 32g

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Meet Ivanka

Recipe creator, toddler mama & wellness enthusiast. Happy&Full is a blog all about quick and easy recipes for every day living! Eating well (and feeling well) doesn’t have to be complicated or expensive.

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