High Protein Egg Casserole (Printable)
Hearty egg and turkey sausage breakfast bake loaded with vegetables for a protein-packed 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
→ Others
13 - Cooking spray or a drizzle of olive oil for greasing
# How To Make It:
01 - Preheat the oven to 375°F (190°C). 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, 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 30–35 minutes, or until the casserole is set in the center and lightly golden on top.
06 - Allow the casserole to cool for 5 minutes before slicing. Serve warm.
# Expert Tips:
01 -
- It packs 23 grams of protein per serving, which keeps you full until lunch without even thinking about a snack.
- You can prep the whole thing in about fifteen minutes and then let the oven do the rest while you enjoy your coffee.
02 -
- Do not skip greasing the dish, because eggs will bond to bare glass like cement and you will be scrubbing instead of enjoying your morning.
- If the center jiggles slightly when you take it out, give it another three to five minutes, because under baked cottage cheese eggs have an unpleasant texture.
03 -
- Whisking the eggs and cottage cheese until genuinely frothy incorporates air that gives the casserole a lighter, more tender crumb rather than a dense brick.
- Squeeze excess moisture out of the spinach with a paper towel before adding it, because wet greens will water down the custard and extend your baking time significantly.