Making the high calorie high protein breakfast casserole cups is the way to go if you want to turn a big casserole meal into small portable cups. This savory and delicious breakfast idea is a great way to take in additional calories if you want to promote weight gain and/or stop weight loss.
Advantages to High Calorie High Protein Breakfast Casserole Cups
This muffin sized casserole is easy to eat if you are in a rush to go somewhere. This high calorie high protein breakfast cup is truly mobile friendly and convenient!
Heating up 1 or 2 high calorie high protein breakfast casserole cups in the morning makes the perfect breakfast if you are running short on time. The eggs in it also have a lot of omega-3 fatty acids that help to prevent the development of heart disease. Read more about the benefits of a high calorie high protein diet here.
In total, this recipe yields 12 cups. Each cup has over 200 calories and 12+ grams of protein. That is a lot of calories and protein packed into only 1 cup! See the recipe below to figure out how to make your batch of high calorie high protein breakfast casserole cups right now.
Why are the breakfast casserole cups high protein?
Protein helps preserve muscle mass and strength, bone health and other body functions. It is important to eat more protein as a senior because the body will process protein less efficiently and needs more of it to obtain an adequate amount of protein.
However, close to 1/3 of seniors do not eat enough protein because of lower appetite, dental problems, and inadequate financial resources. They are at a higher risk for muscle loss, slower recovery from illness, and the end of their independence.
Oven Baked High Calorie High Protein Breakfast Casserole Cups
Now to make the recipe. All you is need is a large skillet, muffin tin, and the ingredients listed below.
Then you will make 12 yummy high calorie high protein breakfast casserole cups. You can enjoy them for a few days!
Ingredients for Breakfast Casserole Cups
The breakfast casserole cups use mainly high calorie ingredients. Calories are the key to preventing weight loss and promoting weight gain. Weight loss happens because people are not eating enough calories for their needs.
Let’s take a look at the ingredients:
- 2 tbs. butter
- 2 ½ cups frozen shredded hash browns
- 1 pound of breakfast sausage (or bacon)
- 6 large eggs
- 1 cup whole milk
- 1 cup shredded cheddar cheese
- Salt and pepper to taste
If you want to prevent weight loss, then it is necessary to select ingredients that are high in calories. Try to avoid low-fat, reduced-fat, or light varieties. This will allow you to get more calories from these high calorie high protein breakfast casserole cups!
How to Make High Calorie High Protein Breakfast Casserole Cups
After you preheat the oven to 350 degrees Fahrenheit, coat a muffin tin with cooking oil spray. Then start melting butter over medium-high heat in a large skillet. When the butter finished melting and the pan is hot, put frozen hash browns inside the pan.
Sauté until they are golden brown and crispy, this should take about 10 minutes. Remove from pan and set aside. Next, put sausage in the same skillet, chop up the sausage and cook until brown. This should take about 5 minutes. Remove this from the pan and set aside.
After that, whisk eggs and milk until combined in a medium mixing bowl. Season with salt and pepper to taste. Spread cooked hash browns evenly into each muffin cup. Then spread sausage evenly into each muffin cup. Then put egg mixture evenly into the same muffin cups.
Finally, throw some shredded cheese into each muffin cup. Put them in the oven for about 20 minutes, or until the cheese becomes bubbly and golden brown. Let the high calorie high protein breakfast casserole cups cool for at least 5 minutes in the muffin tin before removing them.
Some Small Optional Changes to the Recipe
If you want to adjust the recipe to better suit your liking, there are many substitutions or additions you can make. You can add some meat, use a different flavor of cheese and/or change the toppings. Stirring in some of your favorite veggies or a few tablespoons of salsa can really change the flavor. Below are a few ideas to help you out with the process!
Meat
- Chicken
- Ham
- Sausage
- Bacon
- Etc.
Cheese
- Cheddar Jack
- Provolone
- Colby Jack
- Mozzarella
- Swiss
- Cheddar
- Etc.
Possible Side Dishes
A delicious side dish for the high calorie high protein breakfast cups is biscuits. A soft biscuit can balance out the rich and eggy taste of a breakfast casserole.
Another possible side dish is a muffin. In fact, the high calorie high protein breakfast casserole cups taste good with any breakfast bread. No matter the type of muffin you might pair this dish, the sweetness will make a nice combo with the more savory breakfast casserole cups.
Try these high protein Banana Nut Muffins or this Peach Muffin for a tasty pairing.
The high calorie high protein breakfast casserole cups already have starch and protein. Adding some sliced fruits or a fruit salad! The sweet and tart tastes from the fruit could really serve as a nice balance to the delicious casserole flavor.
How Should You Store Breakfast Casserole Cups?
Since the recipe produces 12 high calorie high protein breakfast casserole cups, you will have leftovers unless you are planning on feeding a crowd. After enjoying them hot or at room temperature, you can store them in the refrigerator for up to three days or freeze them for up to a month.
High Calorie High Protein Breakfast Casserole Cups
Ingredients
- 2 Tbs. butter
- 2 ½ cups frozen shredded hash browns
- 1 pound breakfast sausage or bacon
- 6 large eggs
- 1 cup whole milk
- 1 cup shredded cheddar cheese
- Salt and pepper to taste
Instructions
- Preheat oven to 350o F. Grease a muffin tin with cooking spray.
- Begin melting butter in a large skillet over medium-high heat. Once butter is melted and pan is hot, add frozen hash browns. Sauté until golden brown and crispy. About 10 minutes. Remove from pan and set aside.
- Add sausage to the same skillet. Break up the sausage and cook until brown. About 5 minutes. Remove from pan and set aside.
- In a medium mixing bowl, whisk eggs and milk until combined. Add salt and pepper to taste.
- Evenly distribute cooked hash browns into each muffin cup.
- Evenly distribute the sausage into each muffin cup.
- Pour egg mixture over the hash browns and sausage.
- Sprinkle each muffin cup with shredded cheddar cheese.
- Bake in preheated oven for 20 minutes, or until the cheese becomes golden brown and bubbly.
- Allow the egg cups to cool in the muffin tin for at least 5 minutes before removing.
- Enjoy hot or cool to room temperature and freeze for future breakfasts.