| Meal Prep like a Pro! A 2,400 Cal Breakfast Casserole

Author / John

Prep: 10min / Cook: 35min

Take 45 minutes to prep and bake a breakfast casserole that yields 8, 300-calorie servings of a super epic breakfast option that’s not only delicious hot out of the oven, it keeps for the week and tastes good as hell cold for Power Athletes on the go.


~ 6 quart (10.5 in. wide x 5 in. tall) Mixing Bowl
~ 15 in. x 10 in. x 2 in baking dish
~ 10 in. Pot / pan
Strainer / colander
Cooking spoon


32 oz egg whites – 500 cals
8 large eggs – 560 cals
1 tbsp butter, lard, similar – 140 cals
1lb lean breakfast sausage – 840 cals
Frozen Hashbrowns (optional) – ~400 cals
Salt & Pepper


  • Preheat the oven to 400 if baking now. Otherwise, skip if prepping for later
  • Start browning breakfast sausage in a pan, you’re not going to totally cook here. I use a pot with a high edge so i can just mash that meat up on med-high / high heat with a cooking spoon and not make a mess; but you do you playa
  • While sausage is browning, step away to line the baking dish with butter or ghee, but don’t forget about stirring and breaking up the sausage every couple of minutes.
  • Same deal, while pork is browning, crack eggs into the mixing bowl, then pour in egg whites, and whip up real good with a fork/whisk until whole eggs are broke and beat, and the color is consistent. Salt and pepper to your preference here.
  • Don’t forget to tend to the sausage you multi-tasking maniac.
  • If you’re into carbs, coat the oiled baking dish with some frozen hashbrowns, no need to thaw or brown them.
  • The sausage should be browned by now, drain the fat, then dump, spread, and level the sausagey goodness in the baking tray.
  • Pour over eggwhite / egg mix
  • If you are preparing to bake this at a later time, cover it up and store it in the fridge
  • Then bake for about 35 minutes or until center of the egg bake is cooked through
  • Cut into desired serving size, I usually do eight even hunks, then serve.
  • Or, if this is for the week, let it cool before wrapping up and storing in the fridge or freezer, if you rush it the steam will leave ‘em a bit soggy.

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  • You could add bacon, or replace sausage with bacon if you are into that type of thing
  • You could mix in cheese before baking, or top with cheese after baking
  • Like spicy? Mix in red pepper flakes, cayenne, jalapenos, or whatever spices things up
  • Veggies could work here too
  • You could replace the hashbrowns with spaghetti squash; you’d just need to bake and rake the spaghetti squash first.
  • If you have no idea what i’m talking about, start with the frozen hashbrowns
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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.


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