High Protein Egg Casserole (Printable)

Protein-packed breakfast bake with eggs, turkey sausage, cheese, and vegetables. Ideal for meal prep.

# 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

# Directions:

01 - Preheat oven to 350°F. Lightly grease a 9x13 inch casserole dish with cooking 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 blended.
03 - Gently stir in the cooked crumbled turkey sausage, diced bell pepper, diced onion, chopped spinach, and half of the shredded cheddar cheese until evenly distributed throughout the egg mixture.
04 - Pour the egg and filling 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 into the middle should come out clean.
06 - Remove from the oven and let the casserole rest for 5 minutes before slicing into 6 equal portions. Serve warm.

# Expert Suggestions:

01 -
  • Each serving packs 26 grams of protein, which means no mid morning crash or desperate vending machine visits.
  • It reheats beautifully, so one baking session covers nearly a full workweek of breakfasts.
  • The ingredient list bends to whatever you have lurking in your crisper drawer.
02 -
  • Undercooked sausage in the middle is the fastest way to ruin this, so always brown your sausage thoroughly before adding it to the egg mixture.
  • If you skip greasing the dish, the bottom and sides will cement themselves on and you will be scrubbing for longer than you spent cooking.
03 -
  • Squeeze excess moisture out of the spinach with a paper towel before adding it or you risk a watery center that never fully sets.
  • Let the cooked sausage cool slightly before folding it in so it does not start prematurely cooking the eggs in the bowl.

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