High Protein Egg Casserole (Printable Version)
Hearty bake with eggs, cheese, sausage, and fresh vegetables for a protein-rich morning meal.
# Ingredient List:
→ Protein
01 - 8 large eggs
02 - 1 cup low-fat cottage cheese
03 - 1 cup shredded reduced-fat cheddar cheese
04 - 7 oz lean turkey sausage or chicken breast, cooked and diced
→ Vegetables
05 - 1 red bell pepper, diced
06 - 1 small onion, finely chopped
07 - 2 cups baby spinach, roughly chopped
→ Seasonings
08 - 1 teaspoon olive oil
09 - 1/2 teaspoon black pepper
10 - 1/2 teaspoon salt
11 - 1/2 teaspoon smoked paprika
12 - 1/2 teaspoon dried oregano
# How to Make:
01 - Preheat oven to 350°F. Lightly grease a 9x13-inch baking dish with olive oil.
02 - Heat olive oil in a skillet over medium heat. Sauté onion and bell pepper for 3 to 4 minutes until softened. Add spinach and cook 1 additional minute until wilted. Remove from heat and set aside.
03 - In a large bowl, beat the eggs thoroughly. Whisk in cottage cheese, cheddar cheese, salt, black pepper, smoked paprika, and dried oregano until well combined. Fold in the cooked diced meat and sautéed vegetables.
04 - Pour the egg mixture into the prepared baking dish, spreading it into an even layer.
05 - Bake for 35 to 40 minutes until the center is fully set and the top is golden brown.
06 - Allow the casserole to cool for 5 minutes before cutting into squares. Serve warm.
# Expert Tips:
01 -
- The cottage cheese trick makes every bite impossibly fluffy and moist without adding heavy cream or excess fat.
- It reheats beautifully, so you can make it on Sunday and eat like royalty until Wednesday.
- You can swap almost any vegetable or meat based on what is languishing in your fridge.
02 -
- Underbaking is the most common mistake because the center looks done while the middle is still wet so always do the jiggle test.
- Cottage cheese curds might look strange in raw eggs but they melt into the mixture during baking and become completely smooth.
03 -
- Let the sautéed vegetables cool for a few minutes before adding them to the eggs or the residual heat will start cooking the eggs prematurely.
- Shred your own cheese instead of using pre shredded bags because the anti caking additives prevent it from melting as smoothly.