High Protein Egg Casserole (Print Version)
A hearty breakfast bake combining eggs, turkey sausage, vegetables, and cheese 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 little olive oil for greasing
# How to Make It:
01 - Preheat your oven to 375°F. 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 well.
04 - Pour the mixture evenly into the greased baking dish, spreading vegetables and meats evenly.
05 - Bake for 30–35 minutes, or until the casserole is set in the center and lightly golden on top.
06 - Allow to cool for 5 minutes, then slice and serve warm.
# Expert Advice:
01 -
- Cottage cheese sounds weird in eggs until you try it and realize it makes everything impossibly creamy without heavy cream.
- Twenty three grams of protein per serving means you actually stay full until lunch without reaching for snacks.
02 -
- Underbaking by even three minutes leaves you with a wet center that collapses when you cut it, so look for the edges pulling away from the dish.
- Cottage cheese curds that look lumpy in the raw mixture disappear completely during baking, so trust the process and stop trying to blend it smooth.
03 -
- Sauté the vegetables for three minutes before adding them if you want deeper flavor and less water released during baking.
- Shred your own cheese instead of buying pre shredded since the anti caking powder on bagged cheese makes the top grainy instead of smooth.