Have you been hearing a lot of talk about increasing protein intake recently?
There have been recent studies showing that protein is an important macronutrient that is a key building block for supporting your cells, organs, and tissues. This new information has lead many to question old dietary guidelines.
The Dietary Guideline for Americans 2020-2025 now recommends adult females consume at least 46 grams of protein per day and adult males 56 grams. Those numbers are nearly double what was recommended a few years ago.
If possible, it’s always best get the nutrients our body needs from REAL food, not supplements.
So what REAL foods are good sources of protein?
Meat
Eggs
Dairy
Seafood
Poultry
One of the easiest ways to get more protein in your diet is to begin your day with eggs for breakfast. One large egg contains more than 6 grams of protein. Plus, egg protein is easy to digest and an excellent source of essential amino acids.
A protein-rich breakfast keeps you full longer so you’ll be less likely to need that midmorning snack. It’s interesting to note that a high-protein breakfast may also help to regulate blood sugar levels throughout the day.
An egg casserole prepared the night before and baked while you get ready for the day is an easy way to give your family a protein rich breakfast.
BUT don’t most egg casseroles contain bread or potatoes. Yes, many do! The recipe that I’m sharing doesn’t use either, but is still delicious and satisfying.
Low Carb Breakfast Casserole
1 pound pork sausage, browned
6 ounces grated cheddar cheese
8 pasture-raised eggs
1 ½ cups milk
1/2 tsp salt
1/2 tsp pepper
1 tsp mustard powder
Diced onions and peppers, optional
Evenly spread the browned sausage on the bottom of lightly greased 9x13 baking dish.
Sprinkle with grated cheese
Sprinkle onions and peppers over cheese, if desired
In a large bowl, whisk together the eggs, milk, salt, pepper, and mustard powder until well combined.
Slowly pour the egg mixture over the beef and cheese in the baking dish.
Bake at 350 for 50 to 55 minutes until the eggs are puffed and golden brown and the center is set.
Allow to sit for 5 minutes before slicing and serving.
Notes: The casserole can be baked immediately or refrigerated overnight or until you are ready to bake it.
Leftovers reheat beautifully. In the mornings before work or school, you can simply reheat individual portions.
Enjoy!