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High Protein Sausage Egg Casserole - A Comforting, Make-Ahead Breakfast

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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 8 servings
Ingredients Method

Ingredients
  

  • 1 pound (450 g) lean breakfast sausage (pork or turkey), casings removed
  • 1 small yellow onion, diced
  • 1 red bell pepper, diced
  • 2 cups (about 60 g) baby spinach, roughly chopped
  • 10 large eggs
  • 1 cup (240 ml) egg whites (carton is fine)
  • 1 cup (225 g) low-fat cottage cheese
  • 1 cup (115 g) shredded cheddar or Monterey Jack, divided
  • 1/2 cup (120 ml) milk (dairy or unsweetened almond milk)
  • 1 teaspoon Dijon mustard (optional, for depth)
  • 1 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • Olive oil or cooking spray for the dish

Method
 

  1. Preheat and prep: Heat your oven to 350°F (175°C). Lightly grease a 9x13-inch baking dish with cooking spray or a little olive oil.
  2. Cook the sausage: Set a large skillet over medium heat. Add the sausage, breaking it up with a spatula. Cook until browned and cooked through, about 6–8 minutes. Drain excess fat if needed.
  3. Soften the veggies: Add the diced onion and red pepper to the sausage. Cook 3–4 minutes until softened. Stir in the spinach and cook just until wilted, about 1 minute. Remove from heat and let it cool slightly.
  4. Blend the egg base: In a large bowl, whisk the eggs, egg whites, cottage cheese, milk, Dijon, garlic powder, smoked paprika, salt, and pepper. For an extra smooth texture, you can blend the cottage cheese with the milk first, then whisk in the eggs.
  5. Assemble: Spread the sausage and veggie mixture evenly in the baking dish. Sprinkle half of the shredded cheese on top. Pour the egg mixture over everything. Finish with the remaining cheese.
  6. Bake: Place the dish on the middle rack and bake 35–45 minutes, until the center is set and the top is lightly golden. A knife inserted near the center should come out mostly clean.
  7. Rest and serve: Let the casserole rest 10 minutes before slicing. This helps it set and makes clean squares. Serve warm with hot sauce, salsa, or a spoonful of Greek yogurt if you like.