High Protein Egg Casserole (Printable Version)
Nutritious egg bake with lean meats, vegetables, and cheese. Ready in under an hour.
# What You Need:
→ Protein Sources
01 - 8 large eggs
02 - 1 cup cottage cheese, low-fat or regular
03 - 1 cup shredded cooked chicken breast or turkey sausage
04 - 1 cup shredded reduced-fat cheddar cheese
→ Vegetables
05 - 1 cup chopped spinach, fresh or thawed frozen and squeezed dry
06 - 1/2 cup diced bell peppers, any color
07 - 1/2 cup finely chopped red onion
→ Spices & Seasoning
08 - 1/2 teaspoon salt
09 - 1/4 teaspoon black pepper
10 - 1/2 teaspoon garlic powder
11 - 1/2 teaspoon smoked paprika
→ Other
12 - 1 tablespoon olive oil or nonstick cooking spray
# How to Make It:
01 - Preheat oven to 375°F. Grease a 9x9-inch baking dish with olive oil or nonstick cooking spray, ensuring even coverage on all sides and the bottom.
02 - In a large mixing bowl, whisk together the eggs and cottage cheese until smooth and fully incorporated with no lumps remaining.
03 - Stir in the shredded chicken or turkey sausage, cheddar cheese, spinach, bell peppers, red onion, salt, black pepper, garlic powder, and smoked paprika. Mix until all ingredients are evenly distributed throughout the egg mixture.
04 - Pour the egg mixture into the prepared baking dish, spreading it into an even layer using a spatula.
05 - Bake for 35 minutes, or until the center is fully set and no longer jiggles, and the top is lightly golden. A knife inserted into the center should come out clean.
06 - Remove from the oven and allow the casserole to rest for 5 minutes before slicing into 6 equal portions. Serve warm.
# Expert Tips:
01 -
- This casserole packs 23 grams of protein per serving, which means no midmorning crash or desperate snack raids by ten oclock.
- It reheats beautifully, so you can make it once and eat well for four straight days without thinking.
02 -
- Wet spinach is the number one reason this casserole turns out soggy, so wring it out in a clean towel until you think you have gotten all the water out, then wring it again.
- Underbaking by even five minutes leaves you with a wet center that collapses when sliced, so trust the jiggle test over the timer.
03 -
- Let the baked casserole cool completely before covering and refrigerating because trapping steam makes the top wet and rubbery overnight.
- Doubling the recipe in a 9 by 13 pan works perfectly with the same bake time, which is ideal if you are feeding a crowd or meal prepping for a full week.