{"id":4120,"date":"2026-08-31T17:30:55","date_gmt":"2026-08-31T17:30:55","guid":{"rendered":"https:\/\/soundhealth.staging.tempurl.host\/kp\/?post_type=news_articles&#038;p=4120"},"modified":"2026-08-31T17:30:55","modified_gmt":"2026-08-31T17:30:55","slug":"high-protein-breakfast-casserole","status":"publish","type":"news_articles","link":"https:\/\/soundhealthwellness.com\/kp\/news_articles\/high-protein-breakfast-casserole\/","title":{"rendered":"High-Protein Breakfast Casserole"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"4121\" data-permalink=\"https:\/\/soundhealthwellness.com\/kp\/news_articles\/high-protein-breakfast-casserole\/5-crop-5\/\" data-orig-file=\"https:\/\/soundhealthwellness.com\/kp\/wp-content\/uploads\/sites\/2\/2026\/08\/5-crop.jpg\" data-orig-size=\"1400,548\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;,&quot;alt&quot;:&quot;&quot;}\" data-image-title=\"5 crop\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/soundhealthwellness.com\/kp\/wp-content\/uploads\/sites\/2\/2026\/08\/5-crop-1024x401.jpg\" class=\"alignnone wp-image-4121\" src=\"https:\/\/soundhealthwellness.com\/kp\/wp-content\/uploads\/sites\/2\/2026\/08\/5-crop-300x117.jpg\" alt=\"\" width=\"564\" height=\"220\" srcset=\"https:\/\/soundhealthwellness.com\/kp\/wp-content\/uploads\/sites\/2\/2026\/08\/5-crop-300x117.jpg 300w, https:\/\/soundhealthwellness.com\/kp\/wp-content\/uploads\/sites\/2\/2026\/08\/5-crop-1024x401.jpg 1024w, https:\/\/soundhealthwellness.com\/kp\/wp-content\/uploads\/sites\/2\/2026\/08\/5-crop-768x301.jpg 768w, https:\/\/soundhealthwellness.com\/kp\/wp-content\/uploads\/sites\/2\/2026\/08\/5-crop.jpg 1400w\" sizes=\"auto, (max-width: 564px) 100vw, 564px\" \/>Start your day off strong with this high-protein casserole packed with eggs and veggies. Enjoy it fresh or reheat slices throughout the week for simple, healthy meal prep.<\/p>\n<p>Serves: 6<\/p>\n<h3><strong>INGREDIENTS<\/strong><\/h3>\n<ul>\n<li>2\u00a0tablespoons\u00a0extra-virgin olive oil, divided<\/li>\n<li>4\u00a0ounces\u00a0sliced fresh\u00a0wild mushrooms, such as oyster or shiitake (about\u00a01\u00a0cup)<\/li>\n<li>1\u00a0medium\u00a0red bell pepper, chopped (about\u00a01\u00bc\u00a0cups)<\/li>\n<li>1\u00a0small\u00a0yellow onion, chopped (about\u00a01\u00a0cup)<\/li>\n<li>\u00bc\u00a0teaspoon\u00a0salt, divided<\/li>\n<li>1\u00a0(5-ounce) package\u00a0baby kale<\/li>\n<li>1\u00bd\u00a0teaspoons\u00a0garlic powder<\/li>\n<li>\u00bc\u00a0teaspoon\u00a0crushed red pepper<\/li>\n<li>8\u00a0large\u00a0eggs<\/li>\n<li>\u00bd\u00a0cup\u00a0small-curd 2% reduced-fat cottage cheese<\/li>\n<li>\u2153\u00a0cup\u00a0whole milk<\/li>\n<li>1\u00bd cups shredded Colby-Jack cheese, divided<\/li>\n<\/ul>\n<h3><strong>PREPARATION<\/strong><\/h3>\n<ol>\n<li>Preheat oven to 350\u00b0F. Lightly coat an 8-inch-square baking dish with cooking spray.<\/li>\n<li>Heat 1 tablespoon oil in a large skillet over medium-high heat. Add 4 ounces sliced mushrooms; cook, undisturbed, until browned, about 4 minutes. Stir and continue to cook, stirring occasionally, until the moisture has evaporated, about 3 more minutes. Add chopped bell pepper, chopped onion, \u215b teaspoon salt and the remaining 1 tablespoon oil; cook, stirring often, until softened, about 4 minutes. Add 5 ounces baby kale, 1\u00bd teaspoons garlic powder and \u00bc teaspoon crushed red pepper; cook and stir until the kale is wilted, about 2 minutes. Set aside to cool slightly, about 5 minutes.<\/li>\n<li>Combine 8 eggs, \u00bd cup cottage cheese, \u2153 cup milk, \u00be cup Colby-Jack and the remaining \u215b teaspoon salt in a blender; process on low speed until smooth, about 20 seconds.<\/li>\n<li>Spread half of the kale mixture in the bottom of the prepared dish; pour the egg mixture over the top. Scatter the remaining kale mixture over the egg mixture (most of the vegetables will sink to the middle). Top with the remaining \u00be cup Colby-Jack. Bake until puffed around the edges and golden brown, about 40 minutes. Let stand for 10 minutes before serving.<\/li>\n<\/ol>\n<h3><strong>NUTRITIONAL INFORMATION<\/strong><\/h3>\n<p>Serving Size: 1 (2-by-4 inch) piece<\/p>\n<p>Calories: 310<\/p>\n<p>Protein: 20 g<\/p>\n<p>Carbs: 11 g<\/p>\n<p>Fiber: 2 g<\/p>\n<p>Fat: 21 g<\/p>\n<p><em>Source: modified from Eating Well at <a href=\"http:\/\/eatingwell.com\">eatingwell.com<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Start your day off strong with this high-protein casserole packed [&hellip;]<\/p>\n","protected":false},"featured_media":4122,"template":"","format":"standard","articles_categories":[19],"class_list":["post-4120","news_articles","type-news_articles","status-publish","format-standard","has-post-thumbnail","hentry","articles_categories-be-well"],"acf":[],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/soundhealthwellness.com\/kp\/wp-json\/wp\/v2\/news_articles\/4120","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/soundhealthwellness.com\/kp\/wp-json\/wp\/v2\/news_articles"}],"about":[{"href":"https:\/\/soundhealthwellness.com\/kp\/wp-json\/wp\/v2\/types\/news_articles"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/soundhealthwellness.com\/kp\/wp-json\/wp\/v2\/media\/4122"}],"wp:attachment":[{"href":"https:\/\/soundhealthwellness.com\/kp\/wp-json\/wp\/v2\/media?parent=4120"}],"wp:term":[{"taxonomy":"articles_categories","embeddable":true,"href":"https:\/\/soundhealthwellness.com\/kp\/wp-json\/wp\/v2\/articles_categories?post=4120"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}