skip to Main Content

Key to the Kingdom Casserole

Things I love:
breakfast foods
having someone else cook for me

By prepping a big batch of this Key to the Kingdom Casserole on the weekend, it *almost* feels like I’m scoring both of those things.  It’s a delicious breakfast and by not having to wake up and cook every day, it feels like I’m being pampered by someone else. (high five to my Sunday meal prep self!)

We make this nearly every week and it’s super easy to tweak to your own preferences and to keep from getting bored.  If I ever take it out of the rotation, my 3 and 4 year old beg for me to bring back their “casserole.”

For all my fellow cottage cheese haters (I swear I’ve tried to love it, but still have a long way to go; see my journey here), do NOT discount this because of the cottage cheese…PLEASE.  You won’t ever know it’s in there, but you’ll get all the macro benefits of eating it.  It’s a total win-win.  The first time I had this, I was visiting a friend who had cooked breakfast for me (check AND check).  I had no idea it had my arch enemy cottage cheese in it and you won’t either.

And can I please point out how EASY this is.  Literally, preheat oven, brown sausage, stir stuff together, and bake.  It’s like Hamburger Helper on the difficulty scale which is perfect for our busy lives.

So, on to the recipe.

Key to the Kingdom Casserole

Key to the Kingdom Casserole

Yield: 8
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes


  • 1 lb pork sausage (Aldi brand has great macros)
  • 3 oz crumbled bacon
  • 24 oz cottage cheese
  • 16 oz liquid egg whites
  • 1 c shredded cheddar cheese
  • 6 eggs
  • salt & pepper to taste


  1. Preheat oven to 375
  2. Cook sausage in skillet over medium heat. Drain.
  3. In a large bowl, combine eggs and egg whites. Mix well.
  4. Add all other ingredients including cooked sausage.
  5. Pour mixture into greased 9x13 glass pyrex.
  6. Salt & pepper.
  7. Bake 40 minutes or until eggs are mostly set. They will continue to set up after you remove it from heat and when in fridge.
  8. Cut into 8 slices.


If you make it as-written, feel free to borrow my math in MFP: MacroEd Cottage Cheese Casserole

Nutrition Information:
Serving Size: 1 slice; approx 230g
Amount Per Serving: Calories: 428Total Fat: 27gCarbohydrates: 4gProtein: 41g

As for tweaks, you can go ANYWHERE with this, but here are a few suggestions:

Mix up the meats: chorizo, pepperoni (regular or turkey), ham

Throw in veggies: spinach, peppers and onions (consider sautéing first), sweet potatoes, etc.

Get international with it:
add pepper, onions, and taco seasoning for Mexican Casserole (serve with salsa, guac, and greek yogurt);
add Italian sausage, peppers, onions, Italian seasoning, and roasted tomatoes for Italian-style Casserole;
add greek seasoning, sun dried tomatoes, and artichoke hearts for Greek Casserole.

Gluten Free?  It should be.  Mind your additions and you’ll be in good shape.
Dairy Free? Skip the cheese, yo!
Vegetarian?  Skip the meats and you’re golden.

However you fix and flip it, I know you’re going to love using this as a base.  Be sure to show me what cool spins you put on this by sharing online with the hashtag #getmacroed!

All the best,

Skip to Recipe
Back To Top