High Protein Egg Casserole (Print View)
Hearty egg and vegetable bake with lean protein, ready in under an hour for six satisfying servings.
# What You Need:
→ 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 Steps:
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. Add the onion and bell pepper, sautéing for 3 to 4 minutes until softened. Add the spinach and cook for 1 additional minute until wilted. Remove from heat and set aside.
03 - In a large bowl, beat the eggs thoroughly. Whisk in the cottage cheese, shredded cheddar, 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, or 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 Hints:
01 -
- Cottage cheese is the secret weapon here: it melts into the eggs and makes every bite impossibly creamy while packing in extra protein.
- You can prep all the vegetables and meat the night before, then just dump and bake in the morning.
- It reheats beautifully, so one baking session covers breakfast for nearly a week.
02 -
- Underbaking by even five minutes leaves you with a soggy center that falls apart when you try to serve it, so be patient and wait for that firm set.
- Pressing the cottage cheese through a fine sieve before mixing it in creates an even smoother result if you want to hide the texture completely.
03 -
- Let the sauteed vegetables cool for a few minutes before adding them to the egg mixture, or the residual heat will start cooking the eggs prematurely and create weird textures.
- Deglaze the skillet with a splash of water or broth after removing the vegetables and pour those concentrated flavors right into the egg bowl.