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egg casserole made with veggies, cottage cheese, and chicken sausage

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!
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Course Breakfast
Cuisine American
Servings 9
Calories 188 kcal

Ingredients
  

  • 1 package chicken sausage sliced
  • 12 eggs
  • 2 cups spinach chopped
  • 4 cloves garlic minced
  • 1 cup cottage cheese blended
  • 1.5 cups grape tomatoes halved
  • 1.5 cups mozzarella cheese part skim, shredded
  • 2 Tbsp olive oil
  • 1/2 red onion sliced
  • 1/2 tsp salt
  • 1/2 tsp black pepper

Instructions
 

  • Heat oven to 350°F. Grease 9x13 in. casserole dish.  
  • In a medium pan, heat olive oil, add garlic, onions, and cook until aromatic, about 3 minutes. 
  • Now, add tomatoes, spinach, and cook for another 4 minutes on medium heat. Set cooked vegetables aside. 
  • Scramble eggs in a large bowl, add cheese, sliced sausage, and cottage cheese. 
  • Once the vegetables are cooled, add into egg mixture. In addition add salt and pepper. 
  • Pour egg mixture into casserole dish and bake for 45 minutes.
  • Allow to cool and cut into squares. Serve immediately or store in the fridge and heat up as desired. 

Nutrition

Calories: 188kcalCarbohydrates: 4gProtein: 16gFat: 12gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 0.02gCholesterol: 231mgSodium: 567mgPotassium: 229mgFiber: 1gSugar: 2gVitamin A: 1250IUVitamin C: 6mgCalcium: 207mgIron: 1mg
Keyword baked, chicken sausage, cottage cheese, eggs, low carb, meal prep, protein, veggies
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