High Protein Egg Casserole (Printable version)
Protein-packed breakfast bake with eggs, sausage, peppers, spinach and cheese. Ready in under an hour.
# What you need:
→ Proteins
01 - 10 large eggs
02 - 7 oz lean turkey sausage, crumbled and 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
→ Seasoning
08 - 1 tsp garlic powder
09 - ½ tsp smoked paprika
10 - 1 tsp salt
11 - ½ tsp black pepper
# How To:
01 - Preheat oven to 350°F. 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 fully combined and smooth.
03 - Gently stir in the cooked crumbled turkey sausage, diced bell pepper, diced 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 in 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 -
- The cottage cheese trick makes every bite ridiculously fluffy while sneaking in extra protein without any weird texture.
- It reheats beautifully so you can make it on Sunday and eat like a champion until Wednesday.
02 -
- Undercooking by even a few minutes leaves a wet center that collapses when you cut into it, so always check that the middle jiggles like gelatin and not like liquid.
- Letting the casserole rest is not optional because carryover heat finishes the cooking and firms up the texture perfectly.
03 -
- Cook the sausage the night before and store it in the fridge so your morning prep drops to about ten minutes of whisking and pouring.
- The casserole will continue to set as it cools so pull it when the center still has the faintest wobble and trust the residual heat to finish the job.