High Protein Egg Casserole (Print Version)
Hearty breakfast bake packed with eggs, lean turkey, cheese, and vegetables. Perfect for meal prep.
# What You Need:
→ Proteins
01 - 10 large eggs
02 - 7 oz lean turkey sausage, crumbled and 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
# Preparation Steps:
01 - Preheat the 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 fully combined and smooth.
03 - Gently stir in the cooked crumbled turkey sausage, diced bell pepper, diced onion, chopped baby 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 6 equal portions. Serve warm.
# Expert Advice:
01 -
- Cottage cheese blended into the eggs creates an incredibly creamy texture without any heavy cream or extra fat.
- Six servings disappear faster than you expect because it reheats beautifully and tastes even better on day two.
02 -
- Undercooked sausage in the casserole is the fastest way to ruin breakfast, so always brown it fully beforehand and drain any excess fat.
- The casserole will continue to set as it cools, so pulling it when the center has just the slightest wobble keeps it from drying out.
03 -
- Line your casserole dish with parchment paper leaving overhang on two sides so you can lift the entire casserole out cleanly for perfect slicing.
- Whisking a tablespoon of water into the egg mixture before baking keeps the custard silky even after several days in the fridge.