High Protein Egg Casserole (Printable Version)
Protein-packed breakfast with eggs, turkey sausage, and vegetables. Ready in 50 minutes, makes 6 servings.
# Ingredient List:
→ Proteins
01 - 10 large eggs
02 - 7 oz lean turkey sausage, crumbled and 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
# How to Make:
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 combined.
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.
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 -
- Each serving packs 26 grams of protein, which kept me full until well past lunch without reaching for a single snack.
- It reheats beautifully, making it the quiet hero of chaotic weekday mornings when cooking from scratch is not happening.
02 -
- Undercooking by even a few minutes leaves a wet center that sinks when you cut into it, so always check that the middle is firmly set before pulling it from the oven.
- Pressing excess moisture out of the spinach before adding it prevents a watery layer from forming at the bottom of the dish.
03 -
- Cooking the sausage the night before and storing it in the fridge turns morning assembly into a ten minute task rather than a full production.
- Whisking the cottage cheese into the eggs until nearly smooth prevents any unexpected lumps and keeps the texture luxurious throughout.