High Protein Egg Casserole (Printable version)
A protein-packed breakfast bake with eggs, turkey sausage, vegetables, and cheese for a satisfying morning meal.
# What you 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 small amount of olive oil for greasing
# How To:
01 - Preheat your oven to 375°F. Lightly grease a 9x13-inch baking dish with cooking spray or a thin coating of olive oil.
02 - In a large mixing bowl, whisk together the eggs and cottage cheese until fully incorporated and slightly frothy.
03 - Stir in the turkey sausage, cheddar cheese, bell pepper, spinach, cherry tomatoes, and red onion. Add the garlic powder, smoked paprika, black pepper, and salt. Mix until all ingredients are evenly distributed.
04 - Pour the egg mixture into the prepared baking dish, spreading the vegetables and meat out evenly across the pan.
05 - Bake for 30 to 35 minutes, or until the center is fully set and the top is lightly golden.
06 - Let the casserole rest for 5 minutes before slicing. Serve warm.
# Expert Advice:
01 -
- Cottage cheese is the secret weapon here, it makes the eggs impossibly creamy without needing heavy cream or excess fat.
- Each serving packs 23 grams of protein, which means you stay full well past lunch without reaching for snacks.
02 -
- Under baking by even three minutes leaves you with a soggy center that collapses when you try to serve it, so always check the middle before pulling it out.
- The casserole will puff up dramatically in the oven and then sink as it cools, which is completely normal and not a sign that anything went wrong.
03 -
- Let the baked casserole rest the full five minutes before cutting because the eggs continue to set during that time and your slices will hold their shape much better.
- Sauteing the bell pepper and onion for two minutes before adding them deepens their sweetness and removes any raw edge from the final dish.