High Protein Egg Casserole (Printable)
Hearty egg bake with chicken, spinach, peppers, and cheese for a protein-rich morning meal.
# What You'll 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 reduced-fat shredded cheddar cheese
→ Vegetables
05 - 1 cup fresh spinach, chopped (or thawed frozen spinach, squeezed dry)
06 - 1/2 cup diced bell peppers, any color
07 - 1/2 cup finely chopped red onion
→ Spices and Seasoning
08 - 1/2 teaspoon kosher 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
# Directions:
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.
02 - In a large mixing bowl, whisk together the eggs and cottage cheese until smooth and well blended.
03 - Stir in the shredded chicken or turkey sausage, cheddar cheese, spinach, bell peppers, red onion, salt, black pepper, garlic powder, and smoked paprika until evenly combined.
04 - Pour the egg mixture into the prepared baking dish and spread it into an even layer.
05 - Bake for 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 and serving.
# Expert Advice:
01 -
- It packs 23 grams of protein per serving, which keeps you full without that heavy, sluggish feeling afterward.
- You can prep the whole thing in about fifteen minutes and then let the oven do the work while you shower or chase kids around.
02 -
- Do not skip squeezing the moisture out of frozen spinach because I made that mistake once and ended up with a watery mess that took an extra twenty minutes to set.
- Under baking slightly is better than over baking because the casserole will finish cooking as it rests and stays creamier that way.
03 -
- Whisk the eggs and cottage cheese longer than you think you need to because a smoother base means a more uniform texture throughout the entire bake.
- If you want those gorgeous golden spots on top, flick your oven to broil for the last two minutes but stand right there watching because it goes from perfect to burnt in seconds.