Simple Breakfast – Protein Egg Casserole

Legion Transformation Center Cooking Show Episode Two.

Welcome to episode two of Cooking With Legion. In this installment, our hosts walk you through an easy to follow BREAKFAST MEAL PREP that anyone can recreate. This savory EGG CASSEROLE recipe is perfect for those who need a tasty, yet simple, breakfast to ensure they don’t miss out on the most important meal of the day and reach their fitness goals. If you enjoy this episode of the Legion Cooking Show be sure to check out our previous video where we create a healthy protein-packed meal prep lunch in under thirty minutes!

Protein Egg Casserole



  • 1⁄2 each chopped red & orange bell pepper 2 handfuls spinach, then chop
  • 16 eggs
  • 2 Cups egg whites
  • 1 48 oz bag of shredded hash brown potatoes 1 tsp black pepper
  • 1-2 Tb chopped garlic
  • 1⁄2 tsp sea salt
  • 1 tsp onion powder 1TB avocado oil
  • Nonstick cooking spray


  • 17×11 glass rectangular baking dish
  • Large saute pan
  • Large mixing bowl


In a large saute pan pour in the olive oil and spread loosely around the pan. Then add the bag of shredded hash browns. You can let them sit out on the counter to defrost a little first to save on time.

Cover with a lid on medium heat. Stir periodically. Once they start to cook down a little you can add a little of the black pepper, salt, and onion powder. When they start to look golden brown they are done.

While they are cooking you can chop your veggies and get your egg mixture ready.

In a large bowl combine 8 eggs, the egg whites, and remaining seasonings. Stir until all ingredients are evenly combined. Then add the veggies and stir again.

Once potatoes are done, spray the glass dish with a good coating of the nonstick spray, making sure to get the corners and sides of the dish. Then dump in the cooked hash browns. Pat down with a spatula to have an even, level bottom layer. Then pour in the egg/veggie mixture. Crack the remaining eggs evenly across the casserole, making two rows of four.

Then bake at 375 for approximately 25 minutes.

You don’t want any more liquid in the center. To check for that simply stab a fork in the middle and pull it out. If it still looks really wet and “eggy” then keep cooking.

Let cool on the counter for at least 15-20 minutes before cutting so it doesn’t fall apart. Cut into 8 even pieces. This can last refrigerated for about 7 days. You can also freeze the individual pieces to pull out and reheat in the oven as needed. I like to top it with a little sriracha and some avocado slices.

General Notes

The above amounts of ingredients and suggested dish size is just how I make it. You can adjust the portions based on how many meals you want to get out of the casserole, your macros and the size of the dish you’re using. I suggest looking at the total ingredients and number of desired meals when changing portion sizes and then you can figure out portions, macros, etc. from

there. You can always use more egg whites and fewer eggs to reduce the fats for example. This is a versatile dish that is easy to make and tastes great cold or reheated. You also don’t need to crack the eggs on top, but I personally love the little crust that forms over the top of the yolk and I think it adds another delicious element of taste and texture. As always season to your liking, use whichever veggies you like best and have fun!!

Macros Breakdown

Whole casserole Calories 2765 Protein 170 grams Carbs 280 grams Fat 94 grams

Per Serving (8 total)

Calories 345 Protein 21 grams Carbs 35 grams Fat 11.75 grams


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