High Protein Egg Casserole (Printable)
A satisfying breakfast bake packed with eggs, lean turkey sausage, and fresh vegetables for a protein-rich morning meal.
# What You'll Need:
→ Proteins
01 - 10 large eggs
02 - 1 cup low-fat cottage cheese
03 - 1 cup cooked turkey sausage, sliced or crumbled
04 - 1 cup shredded reduced-fat cheddar cheese
→ Vegetables
05 - 1 bell pepper, diced
06 - 1 cup baby spinach, chopped
07 - 1/2 cup cherry tomatoes, halved
08 - 1/2 small red onion, diced
→ Spices & Seasonings
09 - 1/2 teaspoon garlic powder
10 - 1/2 teaspoon smoked paprika
11 - 1/2 teaspoon black pepper
12 - 1/2 teaspoon salt
→ Other
13 - Cooking spray or a little olive oil for greasing
# Directions:
01 - Preheat oven to 375°F. Lightly grease a 9x13-inch baking dish with cooking spray or olive oil.
02 - In a large bowl, whisk together the eggs and cottage cheese until fully combined and slightly frothy.
03 - Stir in the turkey sausage, cheddar cheese, bell pepper, spinach, cherry tomatoes, and red onion. Add garlic powder, smoked paprika, black pepper, and salt. Mix until evenly distributed.
04 - Pour the mixture evenly into the prepared baking dish, spreading the vegetables and meat into an even layer.
05 - Bake for 30 to 35 minutes, or until the center is set and the top is lightly golden.
06 - Allow the casserole to cool for 5 minutes before slicing into portions. Serve warm.
# Expert Tips:
01 -
- Cottage cheese melts into the eggs in a way that makes them impossibly creamy without needing heavy cream or excess fat.
- You get 23 grams of protein per serving, which beats any smoothie bowl and keeps you full until lunch without thinking about a snack.
02 -
- Under baking by even a few minutes leaves a wet center that collapses when you cut into it, so always check that the middle is firm before pulling it from the oven.
- Cottage cheese curds that look lumpy in the raw mixture disappear completely during baking, so trust the process and do not be tempted to blend it smooth first.
03 -
- Let the casserole rest the full five minutes before slicing because the eggs continue to set during that time and your pieces will hold their shape dramatically better.
- Saving a small handful of cheddar to sprinkle on top during the last five minutes of baking creates a irresistibly golden crust that makes people think you spent far more time on this than you actually did.