High Protein Egg Casserole (Printable Version)
A hearty breakfast bake combining eggs, turkey sausage, cheese, and colorful vegetables for a nutritious morning meal.
# Ingredient List:
→ 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
→ Other
13 - Cooking spray or a little olive oil for greasing
# How to Make:
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, cherry tomatoes, and red onion. Season with garlic powder, smoked paprika, black pepper, and salt. Mix thoroughly until evenly distributed.
04 - Pour the mixture evenly into the prepared baking dish, spreading vegetables and sausage uniformly across the surface.
05 - Bake for 30 to 35 minutes, or until the center is fully set and the top is lightly golden.
06 - Allow the casserole to rest for 5 minutes before slicing into portions. Serve warm.
# Expert Tips:
01 -
- Each serving packs 23 grams of protein, which keeps you full and energized far longer than any smoothie ever could.
- The cottage cheese melts into the eggs in a way that makes everything impossibly creamy without needing heavy cream or excess cheese.
02 -
- Under baking by even five minutes leaves a soggy center that collapses when you cut into it, so always check for a firm set before pulling it from the oven.
- Cutting the vegetables too large leads to uneven cooking, so aim for small, uniform pieces that cook through in the same time as the eggs.
03 -
- Whisking the cottage cheese into the eggs until completely smooth eliminates any curdled texture and makes the whole casserole taste richer.
- Letting the baked casserole rest uncovered rather than covered with foil prevents condensation from making the top soggy.