High Protein Egg Casserole (Printable)
Protein-packed breakfast bake with eggs, lean turkey sausage, vegetables, and cheese. Ideal for meal prep.
# What You'll Need:
→ Proteins
01 - 10 large eggs
02 - 7 oz lean turkey sausage, crumbled and pre-cooked
03 - 4 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 - 3 oz baby spinach, roughly chopped
→ Seasonings
08 - 1 teaspoon garlic powder
09 - ½ teaspoon smoked paprika
10 - 1 teaspoon salt
11 - ½ teaspoon black pepper
# Steps:
01 - Preheat oven to 350°F. Lightly grease a 9x13 inch casserole dish with cooking 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 throughout the egg mixture.
04 - Pour the egg and filling mixture into the prepared casserole dish, spreading it into an even layer. Sprinkle the remaining cheddar cheese evenly 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 into 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 Advice:
01 -
- Cottage cheese sounds odd in eggs, but it melts into creamy pockets that make every bite richer without heavy cream.
- You can build the whole thing in under fifteen minutes, then let the oven do the work while you shower or chase kids around.
02 -
- Underbaking by even three minutes leaves a wet center that collapses when you cut it, so trust the jiggle test where only the very center trembles slightly.
- Cottage cheese can separate and look grainy if you overmix after adding it, so fold gently once everything is combined.
03 -
- Let the cooked sausage cool slightly before mixing it into the eggs so it does not start cooking the eggs prematurely and create weird textures.
- Press a paper towel over the top of the casserole right after baking to absorb any excess moisture that pooled on the surface.