Our Coaches About us FAQ Blog Testimonials

High-Protein Breakfast Shepherd’s Pie (Lower Fat Edition)
Feb 12, 2025
High-Protein Breakfast Shepherd’s Pie

A Creative Breakfast Solution

This morning, I found myself struggling to come up with something a little out-of-the-box for breakfast. I had some leftovers—mashed potatoes and taco-seasoned ground beef—but I wasn’t in the mood for a typical breakfast burrito. So, I turned to ChatGPT for inspiration.

Its suggestion? A breakfast shepherd’s pie. That sounded interesting, but I wanted to tweak it to be higher in protein and lower in fat. By substituting a good portion of whole eggs with egg whites, I struck the perfect balance while keeping the meal satisfying and flavorful.

How I Made It

I started with 1.5 cups of egg whites combined with 4 whole eggs, whisking them together for a fluffy texture. Then, I grabbed my mashed potatoes and spread them evenly in a baking dish as a base. Next, I layered on 2 cups of lean ground beef (93/7) for a protein boost.

To add a creamy, flavorful touch, I used Primal Kitchen queso—one of my newest food obsessions. (Not a sponsored post, but seriously, if you haven’t tried Primal’s products yet, do yourself a favor and do it!) A few dollops of queso went on top before everything went into the oven.

What came out? A gorgeous, protein-packed breakfast shepherd’s pie that was chef’s kiss perfection. One bite, and I was seriously impressed.

Breakfast Shepherd’s Pie Recipe (Serves 4)

A high-protein, lower-fat breakfast that’s perfect for meal prep or fueling your day while staying on track!

🥔 Ingredients:

  • 4 cups mashed potatoes (1 cup per serving)
  • 2 cups lean ground beef (93/7)
  • 1.5 cups egg whites + 4 whole eggs (whisked together)
  • 1/4 cup Primal Kitchen queso
  • Optional toppings: Green onions, salsa, 1/4 avocado per serving, Greek yogurt (as sour cream), hot sauce, fresh herbs

📋 Instructions:

1️⃣ Preheat Oven: Set to 375°F (190°C).
2️⃣ Prepare Eggs: Whisk together 1.5 cups egg whites and 4 whole eggs. Lightly scramble in a pan until just set. Set aside.
3️⃣ Assemble the Layers:

  • Layer 1: Spread 1 cup mashed potatoes in each oven-safe dish (or one large dish).
  • Layer 2: Add 1/2 cup cooked ground beef on top.
  • Layer 3: Spread scrambled eggs over the beef.
  • Top with 1 tablespoon of queso per serving.
    4️⃣ Bake: Bake for 15–20 minutes until heated through and the queso is bubbly. For a crispy top, broil for 2–3 minutes at the end.
    5️⃣ Garnish & Serve: Top with green onions, salsa, avocado, hot sauce, or your favorite toppings. Enjoy immediately!

Serving Sizes & Macros

💪 1 Year Post-Op (Full Serving)

  • Calories: 485 kcal
  • Protein: 36.8g
  • Carbs: 33g
  • Fat: 19g

🍽 6 Months Post-Op (3/4 Serving)

  • Calories: ~364 kcal
  • Protein: ~27.6g
  • Carbs: ~24.8g
  • Fat: ~14.3g

🥄 3 Months Post-Op (1/2 Serving)

  • Calories: ~243 kcal
  • Protein: ~18.4g
  • Carbs: ~16.5g
  • Fat: ~9.5g

Final Thoughts

This breakfast shepherd’s pie is not only delicious but also a fantastic way to use leftovers creatively. Whether you’re post-op and monitoring macros, or just looking for a satisfying high-protein breakfast, this dish delivers.

Next time you’re staring at your fridge, wondering what to make, give this a shot—and let me know what you think! 😊

Looking for something?

Daniella Hott-Barham

Shenelle and her team have big hearts and are truly here to help people. In a little while over a week I'm down 5 pounds just by cutting out the ultra processed protein snacks and artificial sweeteners. She is the real deal and won't steer you wrong!

Danaye Henken

I found Shenelle and the Rewrite just after my 1 year sleeveiversary. I was training for my first marathon taking guidance from a nutritionist who is also a runner but knew nothing about life after bariatric surgery. I had regained 16lbs in the span of about a month and was miserable. I started Shenelle a program and INSTANTLY felt like I was home. The community, the support and the program. It was hard work, but the kind that’s rewarding because it changes your life. In 4 months I went from 188lbs to 149lbs and I’m about to run my SECOND marathon. I’m stronger physically but also mentally. After being in this community for a while, Shenelle offered me the opportunity to give back to the same people who helped me. I’m proud to say I’m one of the coaches here now. Sharing my story and helping people on their journey to living their best life.

Kathleen Sloan Holdsworth

I was struggling from 25 lb regain 7 years post surgery. My weight-loss team abandoned me and offered me zero help. I was afraid I would put on all the weight I lost (98 lbs) if I didn't find help.
I joined Bariatric Rewrite and learned new techniques for someone years out from my surgery. The peer support and community is a huge portion of what I need to keep me on track. There is a no excuses attitude with the program. I need that to  keep honest with myself and the scale.
I recommend the Rewrite for anyone on the surgical journey. It is essential for learning how your new body works and how to maintain the progress one obtains with WLS. I lost the regain and feel great, once again.

Mary Christiansen

Rewrite Is A Life Changing Program!!!! I am 6 years post sleeve surgery, had regained 28 lbs and was not motivated or feeling well and had no idea how to regain control!!! After joining this program at the beginning of December I am down 10 lbs, have set goals and I am looking forward with Excitement, Encouragement and a passion for My Health and well being!!!! There is Hope!!! Thank You!!!! @The Rewrite!!!!

Rita Hernandez

If you have had or are planning to have bariatric surgery then you’re in the right place. Since I joined 10 months ago I found the support I needed to be successful. I’m down 100 pounds in 11 months post surgery and I could not have done it without the Bariatric Rewrite Academy, my coaches Shenelle and Seda and all the community. Thank you!
 

Mary Parton-Bultmann

I have been with Bariatric re-write for over a year and it has been life-changing. I am a revision patient and never had support following surgery. I have learned how to fuel my body appropriately. I have also been able to address my food addiction in a safe, caring and knowledgeable community.. I’ve lost 172 pounds with Bariatric re-write guiding me and educating me and never abandoning me in the process. If you’re looking for real support following bariatric surgery, using a GLP-1, or just trying to wrap your head around how to fuel your body appropriately. Bariatric re-write is where it’s at.

Nicki Mitchell

Joining the Bariatric Rewrite has been a game changer. You have 24/7 access to community support. These folks know what your going through! There is so much education, support, and just great people. All positive and well worth it!

Colleen Myers

The academy has made such a difference in my life. I started my journey with Bariatric Rewrite last august pre-op. Shenelle guided me through a pre-op diet, supported me when I got my surgery date and helped me navigate the post surgery eating. She continues to be supportive as I continue my struggle as food addiction. The group chat is supportive when you run into different situations related to weight loss or about something about being a food addiction. I’m so grateful for the program and how it had changed my life!

Susan Buck Pickett

The acceptance and judgment free environment while learning to care for myself. they educate and understand. they have this positive energy that makes you feel like you can do anything!

Analu Perez

Even though I have been with The Rewrite program for a few weeks, I made the best choice ever! I have been thinking about going back and forth for a while and I am glad I am here. The amount of support and knowledge I am learning about the food I have been eating and how to be able to control my food addiction is such a powerful experience. It's rough but like Shenelle and Danaye says it gets tough at first but it will get easier!

Shauwan Daniels

I have been with Shenelle and Seda for less than a month and have lost 9 pounds. I love the support and resources provided!

Ashley Dean

I started working with Shenelle and Danaye just three weeks ago, and I've already lost 12 pounds! Shenelle has completely shifted my understanding of food—she breaks down how your body actually processes whole, nutritious foods versus the junk we often consume. It's eye-opening!

What truly sets Shenelle apart is the time and attention she dedicates to each of her clients. She doesn’t just offer advice; she supports us every step of the way, guiding us toward success with honesty and integrity. There’s no sugar-coating, just real talk and practical advice. She makes the tough parts of life and health feel fun and empowering. Raw-dogging life with Shenelle isn’t just a catchphrase—it’s a lifestyle. If you're looking for someone who will give it to you straight and help you thrive, she's the one to work with!

Amanda Caldwell

There isn't enough good to say about this company. I joined the Acadamy in Nov 2023 and I will be a life long member. I have learned so much from Shenelle Coplien; she really motivated me to care about myself and to take back control of my life and health from my addictions. I will never be able to thank her enough. I encourage anyone who is struggling with their health and/or food addictions to take a chance and see what Bariatric Rewrite can teach you.

Darla Meister

I signed up for write academy on the very beginning and it has changed my life . I have learned so many new healthy habits . I would recommend this program to anyone having trouble navigating the bariatric lifestyle . shenelle and seda have changed me forever and sarah gives me great cooking tips please give them a shot they will change your life too!!!

Jessica Newcomb

I joined the Bariatric Rewrite about a month ago. I had surgery 5 years ago and never got to my goal. I was regaining weight pretty quickly until I found Shenelle. In a month I’ve lost over 10 pounds after I was coached and taught how to deal with my food addiction. This community is amazing and keeps me accountable. The only regret I have is I didn’t have this community 5 years ago!

Lauren Mozuch

I don't even know where to begin. The Rewrite has been absolutely life changing for me. I started with them several weeks prior to VSG surgery and started making changes before my pre-op diet. Through this whole journey I have felt armed with information and totally supported. I would recommend the rewrite lifestyle center to anyone struggling before during or after a weight loss journey of any kind. Whether is facing your food addiction or struggling to get in water and protein, or just finding out who you are after weightloss. The rewrite has your back.❤️

Mary Bolen Doyle

I signed with the Bariatric Rewrite 5mo ago thinking I couldn't lose weight. Turns out I just needed the guidance and support I found there. I've learned to deal with my messes up relationship with food and am now down 31lbs!

Billie Burhite

You know when something lands in your lap and it changes your life? That is exactly what Shenelle and The Rewrite did for me! I went from being a very confused bariatric patient to someone who was taught how to live a life without fear and anxiety. I eat a whole foods diet, I have eliminated all artificial sweeteners and I have won the battle with cravings. Well that's kind of a lie... The only thing that I crave are fresh, juicy, crunchy and healthy fruits and vegetables. My food addiction monster is under control and I am winning!

I not only hit my goal of 150 but I have continued to lose and my next goal is 132!

Thank you Shenelle for the giving me the tools to live my new amazing life!!!

Colleen Myers

The academy has made such a difference in my life. I started my journey with Bariatric Rewrite last august pre-op. Shenelle guided me through a pre-op diet, supported me when I got my surgery date and helped me navigate the post surgery eating. She continues to be supportive as I continue my struggle as food addiction. The group chat is supportive when you run into different situations related to weight loss or about something about being a food addiction. I’m so grateful for the program and how it had changed my life!

Sarah Genens

The Rewrite's four-month program has been transformative in my journey to combat food addiction and through bariatric surgery. The program provided invaluable support, practical strategies, and a compassionate environment that truly made a difference.

The coaches are knowledgeable and attentive, guiding me through every step with understanding and encouragement. The structured approach helped me identify triggers, develop healthier habits, and build a strong foundation for my new lifestyle.

I feel empowered and equipped to face my challenges, and I'm incredibly grateful for the support I received. If you’re considering this program, I highly recommend it. It’s a life-changing experience that sets you up for success!

Transforming Wellness, One Step at a Time.

Sign up now to receive a free recording of the workshop and personalized meal plans straight to your inbox. Simply enter your email, and let us help you on your journey to a healthier lifestyle. Plus, enjoy seamless access to valuable resources, all with a single click. Ready to transform your wellness routine? Sign up today!

Hop on our email list and get a copy of our last workshop.

We will also send meal plan and recipe ideas! 

Your information is safe with us. We will not sell or share your data with third parties for promotional or marketing purposes. Additionally, we will not send spam emails or unwanted communications. You can trust that your privacy is our priority.