English Muffin Casserole

This English Muffin Casserole is a fantastically delicious, nutrient-packed, macro-friendly breakfast. High in fiber and protein, it’s perfect to meal prep for busy mornings!

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english muffin casserole

This English

Why You’ll Love This English Muffin Casserole

  • It’s simple to throw together, with five main ingredients, plus a handful of common seasonings.
  • This casserole is high in protein, due to blending cottage cheese in the eggs (which makes them creamier, too), plus the turkey (or regular) Canadian bacon. 32 grams per serving!
  • If you choose a higher fiber English muffin like I did, this can be a great way to enjoy a high fiber breakfast – 8 grams per serving!
  • It reheats well – whether you’re reheating in the air fryer, oven, or microwave.
  • Customizable, meaning you can easily swap in other meats and/ or vegetables of your choosing.
  • And of course – it’s delicious!

Ingredient Notes & Substitutions

For a full ingredient list with quantities, please check out the recipe card at the bottom of this post.

ingredients to make english muffin casserole
  • English Muffins – Use your preferred English muffin. I enjoy Thomas’ Light Multigrain English muffins, as they are higher in fiber and protein, compared to other varieties.
  • Canadian Bacon – I use Godshall’s uncured turkey Canadian bacon here, but you can use traditional Canadian bacon, or any other type of protein you enjoy (like turkey bacon, regular bacon, prosciutto, turkey sausage, etc.)
  • Spinach – Use fresh spinach, as pre-cooked or frozen spinach contribute excess moisture.
  • Eggs – You’ll need eight large eggs!
  • Cottage Cheese – Many typical strata-type recipes use heavy cream blended with eggs. You can certainly do that here, too, but in efforts to make this breakfast casserole a little lighter and higher protein, I swapped for low-fat cottage cheese.
  • Seasonings – Season how you prefer (and of course, measure with your heart!) but I recommend keep it simple with onion powder, garlic powder, salt and pepper. Note that I use Diamond Crystal Kosher Salt, which has less sodium due to the crystal structure, so always adjust seasoning to taste with what you use.

How to Make an English Muffin Egg Bake

For complete instructions, please check out the recipe card at the bottom of this post.

Chop the English muffins, Canadian bacon, and spinach into bite-sized, one-inch pieces. Layer half of the English muffins, Canadian bacon, and spinach in the bottom of a prepared pan, then layer the second half on top (this helps disperse the ingredients more evenly throughout the egg bake).

Place eggs, cottage cheese, and seasonings in a blender and blend for 30-60 seconds, until smooth and creamy.

Pour the egg mixture over the layered English muffin mixture. Cover tightly with foil, then bake for 30 minutes before removing the foil and baking an additional 15 minutes uncovered (or until center is firm).

Tips and Variations

  • The breakfast casserole is done when the inside no longer jiggles.
  • Don’t forget to cover with foil for the first thirty minutes of baking – if not, the casserole will get too browned on top.
  • Swap your favorite protein instead of Canadian bacon. Try turkey sausage, turkey bacon, etc.
  • Add other veggies – peppers, onions, mushrooms, and zucchini are some personal favorites!
  • Want it extra creamy? Blend a half cup of cheese into the egg/ cottage cheese mixture.
  • Need it cheesier? Sprinkle cheese on top of the egg bake once you remove the foil, before returning to the oven.
  • Swap 1-2/3 cup egg whites for whole eggs, if you’re looking for an even lighter and higher protein option.
close up shot of an English muffin casserole serving

Storage, Freezing, & Reheating

This egg casserole can be made ahead, and then refrigerated in an airtight container for up to 3 days. It can also be frozen in an airtight container for up to 1 month.

To reheat, I recommend using the microwave for convenience, for 60-90 seconds, or until warmed through (exact time will vary based on your microwave). You can also reheat in an air fryer at 350 for 4-6 minutes, if you want it crispier on the outside.

a golden fork with a bite of english muffin casserole

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english muffin casserole

English Muffin Casserole

This English Muffin Casserole is a fantastically delicious, nutrient-packed, macro-friendly meal prep breakfast, high in fiber and protein.
5 from 1 vote
Print Pin Rate
Course: Breakfast
Cuisine: American
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Servings: 4
Calories: 373kcal
Author: Lindsey

Ingredients

  • 4 English muffins
  • 8 ounces Canadian bacon
  • 1 cup fresh spinach
  • 8 large eggs
  • ½ cup low fat cottage cheese
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • ½ teaspoon Diamond crystal kosher salt
  • ¼ teaspoon ground black pepper

Instructions

  • Preheat the oven to 375°F. Spray a 9×9" baking pan with cooking spray, then set aside.
  • Dice the English muffin and Canadian bacon and chop the spinach.
    4 English muffins, 8 ounces Canadian bacon, 1 cup fresh spinach
  • To the prepared baking dish, even layer half of the chopped English muffins, topped with half the Canadian bacon and half the spinach. Repeat with the remaining halves.
    chopped english muffins, canadian bacon, and spinach for an english muffin casserole
  • To a blender, add eggs, cottage cheese, and seasonings. Blend for 30-60 seconds, or until smooth. Pour egg mixture over the layered English muffin layers in the prepared baking dish. Cover with foil.
    8 large eggs, 1/2 cup low fat cottage cheese, 1/2 teaspoon onion powder, 1/2 teaspoon garlic powder, 1/2 teaspoon Diamond crystal kosher salt, 1/4 teaspoon ground black pepper
    blended egg mixture in the blender for an english muffin casserole
  • Bake, covered with foil, for 30 minutes. Remove the foil, then bake for an additional 15 minutes, or until the center of the casserole is set.
    eggs poured in for the english muffin casserole
  • Remove from the oven and let cool at least 5 minutes. You can cut into 4 servings for four large, meal-sized servings, or slice into smaller pieces to serve with other breakfast or brunch foods. Enjoy!
    freshly baked english muffin casserole in a white stone baking dish

Notes

Nutrition information was calculated using Thomas’s Light English Muffins and Godshall’s Uncured Turkey Canadian Bacon. Nutrition information will vary based on exact ingredients used.

Nutrition

Calories: 373kcal | Carbohydrates: 29g | Protein: 32g | Fat: 17g | Saturated Fat: 5g | Polyunsaturated Fat: 1.4g | Monounsaturated Fat: 4.1g | Cholesterol: 416mg | Sodium: 893mg | Potassium: 260mg | Fiber: 8g | Sugar: 3g | Vitamin C: 2.2mg | Calcium: 185mg | Iron: 3.2mg

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