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Casseroles are the unsung heroes of breakfast. Throw some ingredients in a pan, pop them in the oven, and you’ve got an entire balanced meal ready to nosh on for a week straight. Here are three takes on the breakfast casserole that hold up well in the fridge and are packed with easy-burning carbs and muscle-building protein. Plus, they’re ridiculously tasty.

Butternut Squash, Prosciutto, and Goat-Cheese Strata

Don’t let the fancy name fool you: strata is code for casserole. , from marathoner, yogi, and registered dietitian Anne Mauney, combines carbs from whole-grain bread and squash, with plenty of protein and a healthy dose of fat from eggs, milk, goat cheese, and prosciutto.

Ingredients

• 3 cups butternut squash, cubed
• 1 medium yellow onion, chopped
• 2 teaspoons fresh thyme, chopped
• Olive oil
• Salt and pepper to taste
• 1 loaf (16 ounces) crusty whole-grain bread, cubed
• 3 ounces sliced prosciutto, roughly chopped
• 4 ounces goat cheese, crumbled
• 2 cups milk
• 6 large eggs

Directions

Heat the oven to 425 degrees. Place the butternut squash, onion, and thyme on a baking sheet. Toss with a drizzle of olive oil and a pinch of salt and pepper. Spread in a single layer, and roast for 15 to 20 minutes, until the squash is tender. Place the bread cubes in a large baking dish. Add prosciutto, the roasted squash mixture, and the crumbled goat cheese. Toss lightly to distribute. Combine the milk, eggs, and a pinch of salt and pepper in a bowl, and whisk to combine. Pour this egg mixture over the bread. At this point you can cover the dish and refrigerate it overnight to bake the next morning, or you can bake it immediately. Reduce the oven to 350 degrees. Bake the strata for about 40 minutes, until the top is browned and crisp and the center is set.

Maple-Bacon Baked Oatmeal

Step up your oatmeal game with eggs, bacon, brown sugar, and maple syrup. from registered dietitian Abby Langer packs in energy-boosting carbs to help fuel an active day.

Ingredients

• 8 to 10 slices raw bacon
• 2 tablespoons brown sugar
• 3 cups milk
• 2 eggs
• ½ cup maple syrup
• 2 teaspoons baking powder
• 2 tablespoons melted butter
• 1 teaspoon cinnamon
• ¼ teaspoon salt
• 4 cups large-flake oats

Directions

Preheat your oven to 400 degrees. Lay the bacon flat on a parchment-lined baking sheet and sprinkle it with brown sugar. Cook in the oven until the bacon is crispy, around 30 minutes—but watch it closely, because it can burn in a second. Remove the bacon from the oven, let it cool a bit so you don’t burn your fingers, and then chop it into small pieces. Set aside. In a food processor, a blender, or a bowl, blend the milk, eggs, syrup, baking powder, butter, cinnamon, and salt until thoroughly combined. Pour the raw oats into a 9-by-13-inch baking dish, then pour the egg mixture on top. Add the cooked bacon and stir to mix. Put the dish into the oven and bake until the middle of the oatmeal is set, around 40 minutes.

Lean Steak, Egg-White, and Feta Casserole

Consider this casserole a second breakfast. Developed by registered dietitian Jim White, owner of in Virginia, it’s rich in protein and low in both fat and carbs—ideal for jump-starting muscle recovery after hard morning workouts.

Ingredients

• Cooking spray
• 3 garlic cloves
• 1 cup roasted red peppers
• ¾ pound lean steak
• 12 eggs (12 egg whites, 2 egg yolks)
• 2 cups spinach leaves
• ⅓ cup feta cheese
• 1 tablespoon chopped parsley

Directions

Preheat the oven to 400 degrees. Lightly spray a cast-iron skillet with cooking spray. Mince the garlic, cut peppers into inch-long slices, and cube the steak. Separate the egg yolks and whites, then combine 12 egg whites and 2 egg yolks in a bowl and beat until well whipped. (Save the remaining yolks for another recipe if desired.) Warm a skillet over medium heat, then add the steak, cooking until it’s lightly browned, about three to five minutes. Add the minced garlic and let brown. Add the red peppers and spinach, cooking until spinach wilts. Spread all of the ingredients evenly around the pan, then raise the heat to high and pour the egg mixture into the pan. Sprinkle evenly with feta cheese and season with salt and pepper to taste. Cook over high heat for about five minutes to allow the bottom and sides to set. Move the pan to the oven and bake until the eggs are fluffy and cooked, about 10 to 15 minutes. Raise the oven heat to low broil and cook the frittata until the surface has browned, about five minutes. Remove the pan from the oven, let cool, and garnish the dish with parsley.