High Protein Egg Casserole (Printable)
Fluffy baked egg dish with turkey sausage, spinach, and cheese
# What You'll 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 drizzle of olive oil for greasing
# How To Make:
01 - Preheat the 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, cherry tomatoes, and red onion. Add garlic powder, smoked paprika, black pepper, and salt. Mix until evenly distributed.
04 - Pour the mixture evenly into the prepared baking dish, spreading the vegetables and meat uniformly across the surface.
05 - Bake for 30 to 35 minutes, or until the center is fully set and the top is lightly golden.
06 - Allow the casserole to cool for 5 minutes before slicing into portions. Serve warm.
# Expert Tips:
01 -
- Cottage cheese blended into the eggs creates an incredibly creamy texture without needing heavy cream or excess fat, and most people cannot even tell it is there.
- Each serving packs 23 grams of protein, which keeps you full well past lunch without any sluggish feeling.
02 -
- Underbaking by even a few minutes leaves a wet center that collapses when you cut into it, so always test the middle with a gentle press or a knife that should come out clean.
- Cottage cheese can look lumpy when you first start whisking, but trust the process because it melts seamlessly into the eggs during baking and no one will suspect it is there.
03 -
- Let the baked casserole rest the full five minutes before slicing because the eggs continue to set during this time and your portions will look dramatically neater.
- Squeeze excess moisture out of any additional watery vegetables you add to prevent a soggy bottom layer that undermines the whole texture.