High Protein Egg Casserole (Printable)
A hearty breakfast bake packed with eggs, lean turkey sausage, cheese, and vegetables. Ready in under an hour.
# What You'll Need:
→ Proteins
01 - 10 large eggs
02 - 7 oz lean turkey sausage, crumbled and pre-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
# How-To Steps:
01 - Preheat oven to 350°F. Grease a 9x13 inch casserole dish with non-stick spray or butter.
02 - In a large mixing bowl, whisk together the eggs, cottage cheese, garlic powder, smoked paprika, salt, and black pepper until thoroughly combined.
03 - Gently stir in the crumbled turkey sausage, diced bell pepper, onion, chopped spinach, and half of the shredded cheddar cheese until evenly distributed.
04 - Pour the egg mixture into the prepared casserole dish, spreading it into an even layer. Sprinkle the remaining cheddar cheese uniformly across the top.
05 - Bake uncovered for 30 to 35 minutes, or until the center is fully set and the top is lightly golden.
06 - Remove from the oven and allow the casserole to rest for 5 minutes before slicing into portions. Serve warm.
# Expert Advice:
01 -
- Cottage cheese melts into the eggs and makes them impossibly creamy without a drop of cream.
- Each square packs 26 grams of protein, which keeps you full longer than you expect.
- It reheats beautifully, so Monday morning you gets to thank Sunday evening you.
02 -
- Undercooked sausage crumbles will make the whole casserole greasy, so always brown them fully in a pan first.
- Pressing the spinach down into the egg mixture instead of leaving it floating on top prevents dry, papery leaves on the surface.
- If you cut into it too soon the slices will fall apart into a messy pile that still tastes fine but looks nothing like a square.
03 -
- Letting the baked casserole rest the full five minutes is the difference between neat squares and a scrambled mess on your plate.
- The cottage cheese might seem lumpy when you first whisk it, but trust the process because it melts into pure creaminess in the oven.