High Protein Egg Casserole (Printable)
Protein-rich breakfast bake with eggs, turkey sausage, peppers, spinach, and cheese. Easy meal prep option.
# 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, divided
→ 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 Make:
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 smooth and well combined.
03 - Gently stir in the cooked crumbled turkey sausage, diced bell pepper, onion, chopped spinach, and half of the 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. 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 Tips:
01 -
- Cottage cheese melts into the eggs in a way that makes everything impossibly creamy without heavy cream or extra fat.
- You can prep the whole thing the night before and just slide it into the oven when you stumble downstairs half awake.
02 -
- Always pre-cook the sausage before adding it to the egg mixture or you will end up with uneven greasy pockets that ruin the texture.
- Letting the baked casserole rest is not optional because slicing too early makes the squares fall apart into a messy pile.
03 -
- Whisk the eggs until no white streaks remain because visible whites bake into rubbery spots nobody enjoys.
- Use a cheese you actually love since the cheddar on top is the first thing people taste and it sets the tone for the whole dish.