High Protein Egg Casserole (Printable)
Satisfying breakfast bake with eggs, turkey sausage, and fresh vegetables. High protein, low carb, and perfect for meal prep.
# 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 Steps:
01 - Preheat the 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 until evenly distributed.
04 - Pour the mixture evenly into the prepared baking dish, spreading the vegetables and meats into an even layer.
05 - Bake for 30 to 35 minutes, or until the casserole is set in the center and lightly golden on top.
06 - Allow the casserole to cool for 5 minutes, then slice into portions and serve warm.
# Expert Advice:
01 -
- Each serving packs 23 grams of protein, which keeps you full far longer than any smoothie ever will.
- The cottage cheese trick makes it taste richer than it actually is without adding excess fat.
- You can prep the whole thing in fifteen minutes and then let the oven do the work while you shower.
02 -
- Underbaking by even a few minutes leaves a wet center that collapses when you cut it, so always test with a knife that comes out clean.
- Cottage cheese curds that are not fully whisked will create odd pockets, so take the extra thirty seconds to blend thoroughly.
03 -
- Sauté the bell pepper and onion for three minutes before adding them to deepen their sweetness and remove any raw bite.
- Let the baked casserole cool completely before covering and refrigerating to prevent condensation from making the top soggy.