High Protein Egg Casserole (Printable)
Hearty egg bake with turkey sausage, vegetables, and cheese. Ideal for meal prep and high-protein breakfasts.
# What You'll Need:
→ Proteins
01 - 10 large eggs
02 - 7 oz lean turkey sausage, crumbled and pre-cooked
03 - 4.2 oz low-fat cottage cheese
04 - 3.5 oz shredded reduced-fat cheddar cheese
→ Vegetables
05 - 1 red bell pepper, diced
06 - 1 small onion, diced
07 - 2.8 oz baby spinach, roughly chopped
→ Seasonings
08 - 1 tsp garlic powder
09 - ½ tsp smoked paprika
10 - 1 tsp salt
11 - ½ tsp black pepper
# Directions:
01 - Preheat oven to 350°F. Grease a 9x13 inch casserole dish with non-stick spray or butter.
02 - In a large mixing bowl, whisk together the eggs, cottage cheese, garlic powder, smoked paprika, salt, and black pepper until smooth and well combined.
03 - Gently stir in the crumbled turkey sausage, diced bell pepper, onion, chopped spinach, and half of the shredded cheddar cheese until evenly distributed.
04 - Pour the egg mixture into the prepared casserole dish, spreading it into an even layer. Sprinkle the remaining cheddar cheese uniformly across the top.
05 - Bake uncovered for 30 to 35 minutes, or until the center is fully set and the top is lightly golden. A knife inserted in the center should come out clean.
06 - Remove from the oven and let the casserole rest for 5 minutes before slicing into portions. Serve warm.
# Expert Tips:
01 -
- Cottage cheese is the secret weapon here and it makes every slice incredibly creamy without heavy cream or milk.
- Each serving packs 26 grams of protein so you actually stay full until lunch.
- It reheats beautifully which means breakfast is ready in ninety seconds on busy mornings.
02 -
- Undercooking by even a few minutes leaves a wet center that collapses when you cut into it so always check that the middle is firm.
- The cottage cheese will look curdled in the raw egg mixture but it melts seamlessly during baking and creates the best texture.
03 -
- Cook the sausage the night before and store it in the fridge so morning assembly takes less than ten minutes.
- Line your casserole dish with parchment paper leaving overhang on the sides and you can lift the entire casserole out for cleaner slicing.