High Protein Egg Casserole (Printable Format)

Protein-rich breakfast bake with eggs, turkey sausage, cheese, and fresh vegetables. Easy meal prep option.

# 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

→ Seasoning

08 - 1 tsp garlic powder
09 - 1/2 tsp smoked paprika
10 - 1 tsp salt
11 - 1/2 tsp 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, 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 across the top.
05 - Bake uncovered for 30 to 35 minutes, or until the center is fully set and the top is lightly golden.
06 - Remove from the oven and let the casserole rest for 5 minutes before slicing into portions. Serve warm.

# Expert Suggestions:

01 -
  • Cottage cheese blended into the eggs creates a creamy, custardy texture without needing heavy cream or excess fat.
  • Each serving packs 26 grams of protein, which keeps you full well past noon without a second thought.
  • It reheats beautifully, so one baking session covers breakfast for nearly an entire work week.
02 -
  • Undercooked sausage going into the mix will leak grease and make the bottom of your casserole a greasy mess, so always brown it fully first.
  • If you skip the resting period, the slices will collapse and release steam everywhere, leaving you with something closer to scrambled eggs than neat squares.
03 -
  • Squeeze excess moisture out of thawed frozen spinach if you substitute it for fresh, or your casserole will weep water at the edges.
  • Let the baked casserole cool completely before covering and refrigerating, because trapped steam will make the surface soggy overnight.

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