High Protein Egg Casserole (Printable)
Hearty egg casserole with chicken, 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, 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 coating on all surfaces.
02 - In a large mixing bowl, whisk together the eggs and cottage cheese until smooth and fully incorporated, creating a creamy base.
03 - Add the shredded chicken or turkey sausage, cheddar cheese, spinach, bell peppers, red onion, salt, black pepper, garlic powder, and smoked paprika to the egg mixture. Stir until all ingredients are evenly distributed.
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 the top is lightly golden. A knife inserted into the middle should come out clean.
06 - Remove from the oven and allow the casserole to rest for 5 minutes before slicing into portions and serving.
# Expert Suggestions:
01 -
- Each serving packs 23 grams of protein without relying on protein powder or supplements.
- The cottage cheese trick makes everything fluffy and rich without heavy cream or excess fat.
- It reheats beautifully so you can prep once and eat well for days.
02 -
- Wet spinach will make the casserole soggy so squeeze frozen spinach in a clean towel until almost dry.
- Underbaking by even five minutes leaves a watery center that collapses when you slice it.
03 -
- Let the casserole rest a full five minutes before cutting because patience here means clean beautiful slices.
- The smoked paprika is small in amount but enormous in impact so do not skip it.