High Protein Egg Casserole (Printable)
Hearty egg and turkey sausage casserole loaded with vegetables and cheese. Ideal for high-protein breakfast meal prep.
# What You Need:
→ 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 It:
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 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 Suggestions:
01 -
- Each serving packs 26 grams of protein which keeps you full and energized for hours without that mid morning crash.
- It reheats beautifully so you can make it once and enjoy grab and go breakfasts for nearly a whole week.
02 -
- Do not skip pre cooking the turkey sausage because raw sausage will release too much liquid and leave you with a soggy casserole.
- The cottage cheese might look strange floating in raw eggs but it melts into the casserole during baking and creates the creamiest texture you can imagine.
03 -
- Squeeze the excess moisture out of the spinach with a paper towel before adding it to prevent a watery casserole.
- Letting the baked casserole rest for the full five minutes is the difference between neat beautiful slices and a crumbly mess on your plate.