High Protein Egg Casserole (Printer-friendly)
Protein-rich breakfast dish with eggs, lean turkey, and fresh vegetables baked to golden perfection.
# What You Need:
→ Proteins
01 - 10 large eggs
02 - 7 oz lean turkey sausage, crumbled and pre-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 - 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 fully combined and smooth.
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 throughout the egg mixture.
04 - Pour the egg and filling mixture into the prepared casserole dish, spreading it into an even layer. Sprinkle the remaining cheddar cheese evenly across the top.
05 - Bake uncovered for 30 to 35 minutes, or until the center is set and the top is lightly golden. A knife inserted into the center should come out clean.
06 - Remove from the oven and let the casserole rest for 5 minutes before slicing into 6 equal portions. Serve warm.
# Expert Tips:
01 -
- Cottage cheese melts into the eggs and creates the creamiest texture without anyone guessing its there.
- You can prep the whole thing in fifteen minutes and let the oven do the real work.
02 -
- Undercooking by even five minutes leaves a wet center that collapses when you slice, so always check that the middle is fully set before pulling it out.
- Cottage cheese can appear lumpy if not whisked thoroughly, so take an extra thirty seconds to blend it smooth.
03 -
- Cook and crumble the sausage the night before to cut your morning prep time in half.
- A light dusting of extra paprika on top before baking gives it a restaurant quality finish.