High Protein Egg Casserole (Print View)
Protein-packed breakfast bake with eggs, turkey sausage, spinach, bell peppers and cheese
# What You 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
→ Other
13 - Cooking spray or a little olive oil for greasing
# How-To Steps:
01 - Preheat your oven to 375°F (190°C). 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 until everything is evenly distributed.
04 - Pour the mixture evenly into the greased baking dish, spreading vegetables and meats into an even layer.
05 - Bake for 30–35 minutes, or until the casserole is set in the center and lightly golden on top.
06 - Allow to cool for 5 minutes, then slice and serve warm.
# Expert Hints:
01 -
- Cottage cheese sounds weird in eggs, but it melts into this creamy, custard like texture that will ruin you for plain scrambled eggs forever.
- Twenty three grams of protein per serving means you actually stay full until lunch without reaching for a handful of crackers at ten thirty.
02 -
- Do not skip greasing the dish because baked eggs will cement themselves to ungreased glass and you will be scrubbing for an embarrassingly long time.
- The casserole will puff up dramatically in the oven and then sink as it cools, which is completely normal and not a sign that anything went wrong.
03 -
- Let the casserole rest the full five minutes because slicing too early means the eggs have not finished setting and your beautiful squares will crumble into something that looks like a mistake.
- Taste a small bite before adding extra salt since the cheese and sausage both bring sodium you might not expect.