Oh my gosh, you guys—this high protein breakfast casserole has been my absolute lifesaver on busy mornings! I’m telling you, nothing beats waking up to a fridge full of ready-to-go breakfast slices packed with 27g of protein each. I stumbled onto this recipe during one of those crazy weeks when I was juggling work deadlines and early gym sessions, and now? It’s my Sunday meal prep superstar.
The magic happens when you combine fluffy eggs with creamy cottage cheese (trust me, you won’t even taste it!) and all those gorgeous sautéed veggies. What I love most is how it keeps me full until lunch without that mid-morning crash. Plus, my kids actually eat their vegetables when they’re baked into this cheesy goodness—total mom win!
Why You’ll Love This High Protein Breakfast Casserole
Listen, this isn’t just another egg bake—it’s your new breakfast BFF. Here’s why:
- Protein powerhouse: With eggs, cottage cheese, AND turkey sausage, each slice packs a whopping 27g of protein to keep you full and energized all morning.
- Meal prep magic: Make it Sunday, enjoy it all week. Just slice, reheat, and go—no more skipping breakfast!
- Customizable canvas: Swap in whatever veggies you’ve got (zucchini? broccoli? yes please!) or use bacon instead of sausage.
- Secret weapon: That cottage cheese makes it extra creamy without tasting “healthy”—my kids never even notice it’s there!
Seriously, this casserole checks all the boxes—easy, delicious, and good for you. What’s not to love?
Ingredients for High Protein Breakfast Casserole
Okay, let’s raid the fridge! Here’s everything you’ll need for this protein-packed masterpiece—and yes, I’m totally obsessive about prepping ingredients just right. Trust me, taking those extra few minutes to dice and slice properly makes all the difference in how this casserole turns out.
- 10 large eggs (room temperature blends better!)
- 1 cup liquid egg whites (the secret to extra fluffy texture)
- 1 cup low-fat cottage cheese (small curd works best)
- 1/2 cup milk (2% or whole for creaminess)
- 1 1/2 cups cooked lean turkey sausage, crumbled (or lean ground turkey browned with fennel for that sausage-y taste)
- 1 1/2 cups mushrooms, sliced (I like cremini for earthy flavor)
- 1 cup baby spinach, chopped (pack it lightly!)
- 1 cup red bell pepper, diced (about 1 medium pepper)
- 1/2 small onion, diced (yellow or red both work)
- 2 cups shredded sharp cheddar cheese, divided (buy blocks and shred yourself—it melts better!)
- Seasoning squad: 1 tsp garlic powder, 1 tsp salt, 1/2 tsp black pepper, 1/4 tsp crushed red pepper flakes (optional kick!)
- 1 tbsp olive oil for sautéing
See? Nothing fancy—just good, wholesome ingredients prepped right. Now let’s make some magic!
How to Make High Protein Breakfast Casserole
Alright, let’s get cooking! I promise this comes together faster than you’d think – just follow these simple steps and you’ll have a golden, protein-packed breakfast ready to bake. Pro tip: set all your ingredients out before starting (my grandma called this “mise en place” – fancy term for “save yourself the frantic fridge dashes!”).
Step 1: Sauté the Vegetables
First, grab your favorite skillet (mine’s that trusty cast iron one) and heat the olive oil over medium. Toss in those diced onions and let them sweat for about 2 minutes until they turn translucent – you’ll know they’re ready when your kitchen smells amazing. Now add the mushrooms and give them a good stir. Cook for 4-5 minutes until they release their juices and get that beautiful golden color.
Next comes the bell pepper – just 2 minutes is enough to keep some crunch. Finally, toss in the chopped spinach and watch it magically wilt in about 30 seconds! Remove from heat and set aside. See? We’ve already built so much flavor!
Step 2: Mix the Egg Base
Now for the fun part – grab your biggest mixing bowl (I always use my yellow Pyrex one – it’s practically family). Crack in all 10 eggs plus the egg whites – yes, all of them! Add the cottage cheese and milk, then whisk like you mean it until everything’s smooth and slightly frothy.
Here’s where the magic happens: sprinkle in all those seasonings – garlic powder, salt, pepper, and if you’re feeling spicy, those red pepper flakes. Keep whisking until it’s perfectly blended. Don’t worry if you see tiny cottage cheese curds – they’ll melt into creamy goodness during baking!
Step 3: Assemble and Bake
Okay, time to build our masterpiece! Spread the cooked turkey sausage evenly in your greased baking dish. Scatter those gorgeous sautéed veggies over the top, then sprinkle with HALF the cheddar cheese (save the rest for later!). Slowly pour the egg mixture over everything – it should cover everything nicely.
Top with the remaining cheese (because more cheese is always better) and pop it in the oven at 375°F. Bake for 30-35 minutes until the center is set – test by inserting a knife; it should come out mostly clean with just a few moist crumbs. Let it rest for 10 minutes before slicing – I know it’s tempting to dig right in, but this helps everything set perfectly!
Tips for Perfect High Protein Breakfast Casserole
Listen, I’ve made this casserole more times than I can count (sometimes at 6 AM with one eye open!), and here are my hard-won secrets:
- Grease like you mean it: That baking dish needs a serious butter or oil coating—I rub it in with my fingers to get into every corner. Nothing worse than eggs sticking!
- The jiggle test: When the timer goes off, give the dish a gentle shake. The center should be just barely wobbly—it’ll firm up as it rests.
- Resting is non-negotiable: Those 10 minutes after baking let everything settle. Cut too soon, and you’ll have scrambled eggs instead of neat slices!
- Cheese strategy: Always reserve half the cheese for topping—it creates that gorgeous golden crust we all crave.
Follow these, and you’ll get perfect results every single time—promise!
Variations for Your High Protein Breakfast Casserole
Oh, the possibilities! This recipe is like your favorite little black dress—dress it up however you want! Here are my go-to twists when I’m feeling creative:
- Veggie swap: Swap mushrooms for diced zucchini or roast some broccoli florets—anything goes! Just keep the total veg amount about the same.
- Protein play: Chicken apple sausage crumbles make a sweet-savory twist, or go meatless with black beans (just pat them dry first).
- Cheese change-up: Dairy-free? No problem! Nutritional yeast gives that cheesy flavor, or use your favorite vegan shreds.
Really, as long as you keep that egg-to-milk ratio right, you can’t mess this up. Have fun with it!
Serving and Storing High Protein Breakfast Casserole
Oh, the joy of waking up to breakfast already done! Here’s how I serve and keep this casserole tasting fresh all week:
- Serve it hot with creamy avocado slices and zesty salsa on top—the cool creaminess balances the warm, cheesy goodness perfectly!
- Meal prep magic: Let it cool completely, then slice into portions. Store in airtight containers in the fridge for up to 4 days—mine never lasts that long!
- Reheating hack: Microwave slices for 60-90 seconds or pop them in a 350°F oven for 10 minutes to bring back that just-baked crispiness.
Pro tip: Freeze individual slices between parchment paper—just thaw overnight and reheat for instant breakfasts!
High Protein Breakfast Casserole FAQs
I get asked these questions ALL the time—here’s the real scoop from my kitchen to yours:
Can I freeze this egg casserole? Absolutely! Slice cooled portions, wrap tightly in plastic, then foil. Freeze up to 3 months. Reheat straight from frozen in the oven (350°F for 20 mins) or microwave (90 secs). The cottage cheese keeps it moist after thawing!
Will regular cheese work instead of cheddar? Of course! I’ve used Swiss, pepper jack, even feta with great results. Just avoid pre-shredded bags—they contain anti-caking agents that make melting weird.
Can I make this spinach mushroom egg bake dairy-free? Yep! Swap cottage cheese for silken tofu (blended smooth) and use almond milk. For cheese, try nutritional yeast or dairy-free shreds—still delicious!
How do I know it’s done baking? Look for golden edges and a center that jiggles slightly—like firm Jell-O. It’ll set more as it cools. Overbaked = dry, so watch closely after 30 mins!
Nutritional Information
Here’s the scoop on what you’re getting in each delicious slice of this high protein breakfast casserole – but remember, these are estimates (my heavy-handed cheese sprinkles might skew things a bit!). Per serving:
- Calories: 330
- Protein: 27g (hello, muscle fuel!)
- Carbs: 6g
- Fat: 20g
Numbers will vary based on your exact ingredients – more turkey sausage? Less cheese? It all changes the game slightly. Either way, it’s nutrient-packed deliciousness!
There you have it—my all-time favorite high protein breakfast casserole that keeps me fueled and happy all week long! Now I’d love to hear from you—did you try any fun variations? Maybe you added hot sauce or swapped in sweet potatoes? Drop your creative twists in the comments below (I’m always looking for new ideas!). And if this recipe made your mornings easier, give it a rating—it helps other busy cooks find this gem too. Happy breakfast-ing, friends!
Print
27g Protein High Protein Breakfast Casserole You Need Now
- Total Time: 50 minutes
- Yield: 8 servings 1x
- Diet: Low Fat
Description
A high-protein breakfast casserole packed with eggs, cottage cheese, turkey sausage, and vegetables. Perfect for meal prep and a healthy start to your day.
Ingredients
- 10 large eggs
- 1 cup liquid egg whites
- 1 cup low-fat cottage cheese
- 1/2 cup milk (2% or whole)
- 1 1/2 cups cooked lean turkey sausage, crumbled (or lean ground turkey)
- 1 1/2 cups mushrooms, sliced
- 1 cup baby spinach, chopped
- 1 cup red bell pepper, diced
- 1/2 small onion, diced
- 2 cups shredded sharp cheddar cheese, divided
- 1 tsp garlic powder
- 1 tsp salt
- 1/2 tsp black pepper
- 1/4 tsp crushed red pepper flakes (optional)
- 1 tbsp olive oil (for sautéing)
- Optional for serving: avocado slices, salsa, cilantro
Instructions
- Preheat oven to 375°F. Grease a 9×13-inch baking dish.
- Heat olive oil in a skillet over medium heat. Sauté onion and mushrooms 5–6 minutes until softened. Add bell pepper and cook 2 minutes. Stir in spinach until just wilted.
- In a large bowl, whisk eggs, egg whites, cottage cheese, and milk until combined. Stir in garlic powder, salt, pepper, and red pepper flakes.
- Spread turkey sausage in the baking dish. Add the sautéed veggies. Sprinkle 1 cup cheddar over the top. Pour egg mixture evenly into the dish.
- Sprinkle remaining 1 cup cheddar on top.
- Bake 30–35 minutes until set in the center (a knife comes out mostly clean).
- Rest 10 minutes, then slice and serve with avocado and salsa.
Notes
- Store leftovers in an airtight container in the fridge for up to 4 days.
- Reheat slices in the microwave or oven.
- Customize with your favorite vegetables or protein.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 slice
- Calories: 330
- Sugar: 3g
- Sodium: 650mg
- Fat: 20g
- Saturated Fat: 8g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 1g
- Protein: 27g
- Cholesterol: 280mg