High Protein Egg Casserole (Print Version)
Hearty egg casserole 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 fresh spinach, chopped, or thawed frozen spinach squeezed dry
06 - 1/2 cup bell peppers, any color, diced
07 - 1/2 cup red onion, finely chopped
→ 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:
01 - Preheat oven to 375°F. Grease a 9x9-inch baking dish with olive oil or nonstick cooking spray, ensuring even coverage on the bottom and sides.
02 - In a large mixing bowl, whisk together the eggs and cottage cheese until the mixture is smooth and free of large curds.
03 - Add the shredded chicken or turkey sausage, cheddar cheese, spinach, bell peppers, red onion, salt, black pepper, garlic powder, and smoked paprika. Stir 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 with a spatula.
05 - Bake for 35 minutes, or until the center is fully set and no longer jiggles, and the top is lightly golden brown.
06 - Remove from the oven and let the casserole rest for 5 minutes before slicing into portions and serving.
# Expert Advice:
01 -
- The cottage cheese trick makes every slice impossibly creamy without needing heavy cream or loads of extra fat.
- You can prep the whole thing in fifteen minutes, and it reheats beautifully for grab and go mornings all week long.
- Each serving packs twenty three grams of protein, which keeps you full until lunch without even thinking about a snack.
02 -
- Skipping the step of squeezing frozen spinach dry will leave you with a watery casserole that never fully sets, no matter how long you bake it.
- Letting the casserole rest the full five minutes before cutting is the difference between neat, beautiful squares and a crumbly mess on your plate.
03 -
- Whisk the eggs and cottage cheese together a full minute longer than you think is necessary, because the smoother the base, the creamier the final texture will be.
- Shred your own cheddar instead of using pre shredded bags, since the anti caking coatings on store bought shreds can make the casserole grainy instead of melty.