Staying within your macros can be difficult if you don’t start the day off right. Smoothies and protein shakes are great for a first meal, but if you are looking for something that the whole family can enjoy, look no further! This macro-friendly breakfast casserole will give you the protein you are looking for, with a taste your whole family will love.

This breakfast casserole is a great weekend brunch item. You can cut up any leftovers and freeze them in single servings you can use over the course of the week.

When writing the post on the wegovy diet plan earlier this week, it made me think of how difficult it can be to get enough protein during the day especially at breakfast. When planning your day, aim for 25-30 grams of protein per meal and add these high protein snacks to fuel you throughout the day.


These are the ingredients for a delicious macro-friendly breakfast casserole.

  • Eggs
  • Pork Sausage
  • Low-Carb Bread
  • Bacon
  • Cheddar Cheese
  • Dry Mustard

See recipe card for quantities.


If you know how to make the recipe fit a certain diet, let the reader know here. Don’t fake it – only provide guidance on topics you have actual experience with.

  • Sausage – instead of pork sausage, you can use turkey sausage
  • Bacon – instead of pork bacon, you can use turkey bacon
  • Vegetarian – the bacon and sausage can be removed and replaced with mushrooms, bell peppers, and spinach


This casserole once prepared can be kept frozen for up to one month.

Looking for other recipes like this? Try these:


These are my favorite dishes to serve with [this recipe]:


Macro Friendly Breakfast Strata

Stacey Dohman, MS, RDN
This hearty egg dish is the perfect make ahead high-protein dish that will help you stay within your macros at breakfast time.
No ratings yet
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Course Breakfast, Main Course
Cuisine American
Servings 12 servings
Calories 374 kcal


  • 1-1/2 pounds bulk pork sausage
  • 9 large eggs lightly beaten
  • 3 cups whole milk
  • 9 slices day-old low carb bread cubed
  • 1-1/2 cups shredded cheddar cheese
  • 1/2 pound sliced bacon cooked and chopped
  • 1-1/2 teaspoons ground mustard


  • In a large skillet, cook sausage over medium heat until no longer pink; drain. Add the eggs, milk, bread, cheese, bacon and mustard. Transfer to a greased shallow 3-qt. baking dish. Cover and refrigerate overnight.
  • Remove from the refrigerator 30 minutes before baking. Cover and bake at 350° for 60-65 minutes or until a knife inserted in the center comes out clean. Let stand for 5 minutes before serving. Serve with orange slices.


Calories: 374kcalCarbohydrates: 18gProtein: 25gFat: 27g
did you make this recipe?Please rate and leave a comment! Or follow me on Pinterest @berriesandoats1 to let me know how it was!

Food safety

We sometimes take for a granted that we have years (or decades) of cooking experience, that the average visitor may not. Add to, or remove from, the list below with health and safety tips.

  • Cook to a minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Wash hands after touching raw meat
  • Don’t leave food sitting out at room temperature for extended periods
  • Never leave cooking food unattended
  • Use oils with high smoking point to avoid harmful compounds
  • Always have good ventilation when using a gas stove

See more guidelines at

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