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

Author / Luke Summers

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.


  • 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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Luke Summers

I am the COO of Power Athlete, co-host of Power Athlete Radio, and a Power Athlete Coach. I've been coaching athletes, training clients, and educating 1,000s of coaches around the globe since 2007. I'm a lifelong multisport athlete, but my focus was football up through college where a neck injury forced me to hang it up.

Now I'm a stickler for productivity, and have a burning desire to empower athletes, coaches, and every day people who are striving to be better versions of themselves.


1 Comment

  1. Morning Training Pre-Workout Macros | Power Athlete on September 4, 2020 at 11:23 pm

    […] EP 375 – The Crew Talks Wearables and the Whoop BandRECIPE: A 2,400 Cal Breakfast Casserole by Luke SummersBLOG: Your Guide to Metabolic Investing by Ben SkutnikBLOG: Pre-Workout: The Truth […]

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