High Protein Low Calorie Breakfast Casserole Meal Prep (192 Calories & 18g Protein)
If you're looking for an easy high-protein breakfast meal prep that supports weight loss, this High Protein Low Calorie Breakfast Casserole is a perfect choice. Packed with eggs, cottage cheese, spinach, bell peppers, and crispy center-cut bacon, this healthy breakfast is filling, flavorful, and ready to enjoy all week.
With only 192 calories and 18g of protein per serving, it's ideal for anyone following a high-protein, low-calorie lifestyle, meal prepping for busy mornings, or working toward fat loss goals.
Why You'll Love This Breakfast Casserole
High in protein to keep you full longer
Low in calories for weight loss
Easy to make in one baking dish
Great for weekly meal prep
Naturally low in carbs
Family-friendly and freezer-friendly
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Ingredients
10 large eggs
1 cup bell peppers, chopped
1 cup cottage cheese
1 cup fresh spinach, chopped
6 slices center-cut bacon
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon Italian seasoning
Salt and black pepper, to taste
Instructions
Step 1: Prepare the Egg Mixture
Preheat your oven to 375°F (190°C). Crack the eggs into a 10×10-inch baking dish or mixing bowl and whisk until smooth.
Step 2: Add the Vegetables
Mix in the chopped bell peppers, cottage cheese, and fresh spinach until evenly combined.
Step 3: Season
Add paprika, garlic powder, Italian seasoning, salt, and pepper. Stir everything together well.
Step 4: Bake
Bake for 25–30 minutes, or until the eggs are fully set and lightly golden on top.
Step 5: Cook the Bacon
While the casserole is baking, cook the center-cut bacon until crispy. Drain any excess grease and chop into small pieces.
Step 6: Finish and Serve
Remove the casserole from the oven and sprinkle the crispy bacon evenly over the top. Slice into six equal portions and enjoy immediately or store for meal prep.
Nutrition Information (Per Serving)
Calories: 192
Protein: 18g
Carbohydrates: 3.7g
Fat: 12.2g
Meal Prep & Storage Tips
Divide into six airtight containers.
Refrigerate for up to 4 days.
Freeze for up to 2 months.
Reheat in the microwave for 60–90 seconds until hot.
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Healthy Variations
Replace bacon with turkey bacon for a leaner option.
Add mushrooms, onions, or broccoli for extra vegetables.
Sprinkle reduced-fat cheddar or mozzarella on top.
Add diced chicken breast for even more protein.
Frequently Asked Questions
Can I make this breakfast casserole ahead of time?
Yes! It's one of the best make-ahead breakfast recipes for busy weekdays.
Is this recipe good for weight loss?
Absolutely. With high protein and low calories, it helps keep you satisfied while supporting a calorie-controlled diet.
Can I freeze it?
Yes. Allow the casserole to cool completely before freezing individual portions.
Final Thoughts
This High Protein Low Calorie Breakfast Casserole Meal Prep is a delicious, budget-friendly breakfast that makes healthy eating simple. Whether your goal is weight loss, muscle building, or simply enjoying a nutritious breakfast every morning, this recipe is an excellent addition to your weekly meal prep routine.
If you enjoy easy high-protein recipes like this, be sure to explore more healthy breakfast meal prep ideas and protein-packed recipes to keep your wellness journey on track.