High Protein Egg Casserole (Printable)
A hearty, satisfying breakfast bake loaded with eggs, lean turkey sausage, bell peppers, spinach, 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 - 4.2 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
# How To Make It:
01 - Preheat oven to 350°F. Grease a 9x13 inch casserole dish with nonstick spray or butter.
02 - In a large mixing bowl, whisk together the eggs, cottage cheese, garlic powder, smoked paprika, salt, and black pepper until thoroughly 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.
06 - Allow the casserole to rest for 5 minutes before slicing into portions. Serve warm.
# Expert Tips:
01 -
- Cottage cheese melts into the eggs in a way that makes everything impossibly creamy without any cream.
- It reheats beautifully, so one baking session covers breakfast for nearly the entire work week.
- You can swap almost any vegetable or meat based on what is sitting in your fridge.
02 -
- Do not skip pre-cooking the turkey sausage, because raw sausage will release too much liquid and leave you with a soggy casserole.
- Squeezing excess moisture out of the spinach before adding it prevents a watery center that ruins the texture.
03 -
- Let the baked casserole rest the full five minutes before slicing, because patience here means the difference between neat squares and a crumbly mess.
- A thin layer of cheese on top creates a protective crust that keeps everything underneath moist during baking and reheating.