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Hustle & Soul is a lifestyle blog offering practical advice about food, fitness & wellness. And I'm Diana, the one offering advice. I'm super pumped you're here - thanks for stopping by!

RECIPE: BREAKFAST CASSEROLE MUFFINS

RECIPE: BREAKFAST CASSEROLE MUFFINS

Plain and simply, breakfast can be tough. If your day starts early, if you have little ones, or it’s just not a priority, breakfast is often a meal that many people skip or push to the wayside. However, it is just as important as any other meal of the day, which is why I’m giving you TWO ways to make this delicious recipe!

This is a recipe my mom started making for brunch parties or when there were lots of people to feed at our house, which was often. We were a house of 6 and there were always friends around, so she would make a few of these breakfast casseroles to feed the army.

When Chris and I started dating, I experimented with variations of her recipe and started making breakfast casseroles for him and his friends on the weekends. As we continued to meal prep, breakfast cass became Chris’s go-to breakfast every single week. And that’s still what he eats every single week...5 years later. I guess it must be that good!

I make something similar for myself, but instead of using a casserole dish, I use a muffin tin. I like the taste of the egg muffins better and it’s easier to calculate my macros that way.

Some other things I love about this recipe:

1 | it’s really easy to make

2 | it stays good in the fridge for a week (or maybe even a bit longer)

3 | all you have to do each morning is reheat it and you’re ready to go

4 | you can switch up the flavor simply by using different types of protein, veggies, or seasonings


WHAT YOU NEED:

  • Protein: the first layer of the casserole or muffins will be some sort of ground meat. This can be breakfast sausage, chorizo, chicken or turkey sausage, ground chicken or turkey, etc.
  • 1.5 lbs. of meat is sufficient for this recipe, however, if you’re counting macros, the amount of meat used will depend on your count and what type of meat you use.
  • Veggies: 3-4 cups raw chopped veggies. This can be anything you like: zucchini and squash, bell peppers and onions, shredded sweet potatoes, etc. See below for some combinations to try.
  • 10 eggs (for muffins)
  • 8 eggs + 1 small carton of egg whites (for casserole)
  • If you eat dairy, you can also add cheese to this recipe. A handful of any shredded cheese to sprinkle on top is plenty!
  • a muffin tin or 9x13 casserole dish (if you have a Pyrex dish with a lid, that’s perfect for storing in the fridge all week)
  • cooking spray (I use the coconut oil kind)
  • salt and pepper + other favorite seasoning(s)

WHAT TO DO:

  1. Preheat your oven to 375
  2. Using two separate frying pans, cook your ground meat in one pan and sautee your veggies in the other pan. When both are done cooking, drain off any grease or liquid from each.
  3. Spray your casserole dish or muffin tin with cooking spray and then layer the meat on the bottom and the veggies over top.
  4. For casserole: Crack and whisk eggs in a bowl and then pour eggs and egg whites over meat and veggies.
  5. For muffins: you can use egg whites (about ¼ cup per muffin) or crack an egg in each. You can also whisk eggs and use a ¼ measuring cup to scoop and pour eggs into each.
  6. Season with salt and pepper and favorite seasoning
  7. Bake at 375 for 35-40 mins. or until the top and edges start to brown
breakfast-casserole-step1
breakfast-casserole-step2
breakfast-casserole-step3

GIVE IT A TRY:

Here's a few different ways to try this recipe:

  1. Use chorizo as your protein. If you want something leaner, use ground chicken or ground turkey. After you drain off the grease, season the meat with Sonny Salt and add a few squirts of hot sauce (I use Tapatio) and mix well before layering meat in the pan. Use bell peppers, onions and zucchini as your veggies. If you eat dairy, use a pepper jack cheese to sprinkle on top and serve with a few slices of avocado.
  2. Use chicken sausage as your protein. Use sweet potatoes, red bell peppers, and onions as your veggies. For this combination I recommend combining the meat and veggie mixture together before putting in the pan. If you eat dairy, use mozzarella cheese to sprinkle on top.
  3. Use breakfast sausage as your protein. If you want something leaner, use ground chicken or ground turkey. After you drain off the grease, season the meat with salt and pepper and rosemary; mix well before layering meat in the pan. Use green bell peppers, mushrooms, and yellow squash for your veggies. If you eat dairy, use feta cheese to sprinkle on top.

 

Give this one a try and then let me know in the comments below how it turned out!


NOTES:

This recipe is Paleo and Whole30  approved if you don’t use cheese.  

MACROS: ALL ABOUT PROTEIN

MACROS: AN OVERVIEW & BREAKDOWN