High Protein Egg Casserole- Healthy and Low Prep

This High Protein Egg Casserole is a healthy, low-prep breakfast, perfect for meal prep with chicken sausage, eggs, spinach, and cheese!

Mornings can be hectic, and finding a nutritious, protein-packed breakfast that doesn’t take hours to prepare can feel like a challenge. That’s where this High Protein Egg Casserole comes in! Packed with chicken sausage, fresh spinach, cottage cheese, and mozzarella cheese, this easy breakfast casserole recipe is a great way to fuel your day while keeping your meal prep simple.

This healthy breakfast casserole is an easy way to add grams of protein to your diet while also enjoying a delicious breakfast. Whether you’re looking for low carb meal prep options, a crustless quiche alternative, or just a quick breakfast for busy mornings, this fluffy blend of eggs and nutrient-dense ingredients will be a game changer. Plus, you can easily switch up the ingredients to include different veggies, kinds of cheese, or even ground sausage to match your taste preferences!

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Why You’ll Love This Recipe

• High in Protein: With whole eggs, chicken sausage, and cottage cheese, this dish provides extra protein to keep you full longer.
• Meal Prep Friendly: Make this egg casserole at the beginning of the week and store it for easy breakfasts every day.
• Customizable: Swap out the red onion for a yellow onion, add pepper jack instead of mozzarella cheese, or toss in some sweet potatoes for extra variety.
• Low Prep & Simple Ingredients: Using just a large bowl, a large mixing bowl, and a baking dish, you can whip up this healthy breakfast casserole with minimal effort.
• Great Texture & Flavor: The fluffy blend of eggs combined with savory breakfast elements like garlic, fresh spinach, and feta cheese creates a delicious breakfast you’ll love.

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A Breakdown of the Ingredients

Each ingredient in this high-protein breakfast casserole plays a key role in both nutrition and flavor:

• Whole Eggs: The star ingredient, providing essential healthy fats and grams of protein to keep you energized.
• Chicken Sausage: A lean ground meat alternative that enhances the savory flavor without excess fat. You can also use turkey sausage or ground sausage if preferred.
• Cottage Cheese (Blended): This simple ingredient adds a creamy texture while boosting the protein content. You can also use Greek yogurt as a substitute.
• Spinach: Fresh spinach adds vitamins and fiber, but you can also use baby spinach for a more tender texture.
• Grape Tomatoes: These add a slight sweetness and balance the richness of the eggs and cheese.
• Mozzarella Cheese: Provides a mild, melty texture, but you can mix it up with sharp cheddar cheese or parmesan cheese.
• Garlic & Onion (Red or Yellow): A great way to build depth in flavor. You can also use onion powder in a pinch.
• Olive Oil: A heart-healthy fat to sauté the veggies, though avocado oil works too.
• Salt & Black Pepper: Enhances all the flavors while keeping the recipe simple.

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How to Make the Recipe

This easy breakfast casserole recipe comes together in just a few steps:

1. Prepare the Baking Dish: Preheat your oven to 350°F and grease your casserole dish with cooking spray or line it with parchment paper.
2. Sauté the Vegetables: Heat olive oil in a large skillet over medium heat. Add the garlic and red onion, cooking until fragrant (about 3 minutes). Toss in the grape tomatoes and fresh spinach, and cook for another 4 minutes until softened. Set aside to cool.

1. Mix the Egg Mixture: In a large mixing bowl, whisk together the whole eggs, mozzarella cheese, blended cottage cheese, and sliced chicken sausage.
2. Combine Everything: Once the veggies reach room temperature, stir them into the egg mixture, adding salt and black pepper.
3. Bake the Casserole: Pour the mixture into the baking dish, spreading evenly with a wooden spoon. Bake for 45 minutes or until the top is golden brown and set.

1. Cool & Serve: Let the high protein egg bake cool before slicing into large servings. Serve immediately or store for later!

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More High Protein Recipes

Serve with Your Egg Casserole

How to Store the Recipe

This healthy breakfast casserole is perfect for meal prep and can be stored in multiple ways:

• Refrigerator: Store leftovers in an airtight container or cover the baking dish with plastic wrap. It will stay fresh for 4-5 days.
• Freezer: For a freezer meal, slice the casserole into portions and wrap them in plastic wrap before placing them in a freezer-safe bag. They will keep for 2-3 months.
• Reheating: Warm up slices in the microwave for 1-2 minutes or reheat in the oven at 325°F until warmed through.

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Tips for Making the Recipe

• Use a Muffin Tin: For quick breakfast portions, bake the mixture in a muffin tin for individual servings.
• Add Extra Protein: Boost the protein content by using egg whites in place of some whole eggs or adding ground sausage.
• Switch Up the Cheese: Try feta cheese, pepper jack, or parmesan cheese for different flavor profiles.
• Include More Veggies: Toss in red bell pepper, yellow peppers, or white onion for extra nutrients and crunch.
• Make it Dairy-Free: Skip the cottage cheese and swap in Greek yogurt or a dairy-free alternative.

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This easy cottage cheese egg bake is a great recipe for anyone looking to add a high-protein breakfast casserole to their routine. With simple ingredients like whole eggs, fresh spinach, and chicken sausage, you can enjoy a delicious breakfast all week long. Whether you’re following a healthy diet, looking for an easy way to prepare meals, or simply want a savory breakfast to pair with avocado toast or fresh fruit, this high protein egg bake is the game changer you need!

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