High Protein Egg Casserole (Printable)
A protein-packed breakfast casserole with eggs, turkey sausage, vegetables, and cheese. Easy, gluten-free, and meal-prep friendly.
# 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
# Directions:
01 - Preheat 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 to distribute all ingredients evenly.
04 - Pour the mixture evenly into the prepared baking dish, spreading 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 rest for 5 minutes before slicing into portions. Serve warm.
# Expert Suggestions:
01 -
- Cottage cheese sounds weird in eggs but it makes them impossibly fluffy and adds protein without any chalky aftertaste.
- You can prep everything the night before and just pour and bake when you stumble into the kitchen half awake.
02 -
- Do not skip pre cooking the turkey sausage because raw sausage will release grease and make the casserole soggy instead of fluffy.
- Checking the center with a gentle shake of the pan tells you more than a timer does because ovens vary wildly and the difference between perfect and overcooked is just a few minutes.
03 -
- Whisking the eggs and cottage cheese until genuinely frothy is what gives you that tall airy rise instead of a flat dense slab.
- Broiling for the last two minutes creates a gorgeous golden top that makes people think you spent way more time than you did.