High Protein Egg Casserole (Print View)
Protein-rich egg casserole with turkey sausage, cottage and cheddar, bell pepper and spinach — great for make-ahead breakfasts.
# What You Need:
→ Proteins
01 - 10 large eggs
02 - 7 oz lean turkey sausage, crumbled and cooked
03 - 4 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 - 3 oz baby spinach, roughly chopped
→ Seasoning
08 - 1 teaspoon garlic powder
09 - 1/2 teaspoon smoked paprika
10 - 1 teaspoon salt
11 - 1/2 teaspoon black pepper
# How-To Steps:
01 - Preheat oven to 350°F. 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 baby spinach, and half of the shredded cheddar cheese until evenly distributed.
04 - Pour the egg mixture into the prepared baking 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 into the middle should come out clean.
06 - Remove from the oven and let the casserole rest for 5 minutes before slicing into portions. Serve warm.
# Expert Hints:
01 -
- Cottage cheese blended into the eggs creates an impossibly creamy texture without heavy cream or excess fat.
- One pan feeds six people and reheats beautifully for four mornings after.
- Twenty six grams of protein per serving keeps you full well past noon without reaching for snacks.
02 -
- Underseasoning is the most common mistake with egg casseroles, always taste a tiny bit of the raw mixture or trust the measurements because baked eggs mute salt.
- Wet vegetables like uncooked mushrooms or zucchini will water down the bake, always saute excess moisture out of supplemental vegetables before adding them.
- Cutting into the casserole too early causes the slices to fall apart, patience during the five minute rest makes the difference between a clean square and a messy scoop.
03 -
- Whisk the eggs and cottage cheese until completely smooth before adding fillings because pockets of cottage cheese can surprise people who think they do not like it.
- Broil the casserole for the last two minutes if you want an extra crispy cheese top, but watch it like a hawk because the line between golden and burnt is thin.