The smell of sizzling eggs and cheddar in the oven always pulls me back to sleepy Sunday mornings—robe on, coffee in hand. This High Protein Egg Casserole is trending everywhere lately, from TikTok reels to meal prep boards on Pinterest. I’ve tried it a dozen ways—each time delivers golden edges, savory warmth, and it’s so easy, it almost feels effortless. Prep takes just 10 minutes. No fancy techniques. Just that cozy oven hug as it bakes.
This high-protein breakfast casserole is comfort food with benefits. Packed with protein from eggs and cottage cheese, plus lean turkey sausage, it’s healthy and hearty. It’s like Mom’s breakfast bake but smarter—lighter, nutrient-dense, and meal prep–friendly.
Learned the bones of this recipe back in Grandma’s kitchen, near her big blue stove and well-stocked herb jars. I’ve tested and tweaked things over time—once I messed up the cheese layer, another time I experimented with different veggies. After a few rounds, I perfected it. It’s simple, real food. And yes, I added a sneaky trick involving a quick blitz of the cottage cheese for extra creaminess—you’ll love the secret!
Why This Recipe Works
This casserole checks all the boxes: it’s quick, satisfying, and loaded with lean protein to keep you full and fueled. With 14 eggs, blended cottage cheese, and the perfect blend of herbs, it offers nourishment without compromise. A fresh hit of basil and cherry tomatoes adds flavor and lightness. Whether you’re planning a brunch buffet or a make-ahead dinner, this recipe delivers balance and comfort—Grandma would be proud, but she’d also appreciate the added nutrition.
The Ingredients That Matter
Let’s talk essentials. Eggs take center stage—14 of them give this casserole its rich, custardy texture and serious protein hit. Cottage cheese is the clever dairy swap that adds creaminess and also amps up the protein, without the heaviness of cream. Sweet cherry tomatoes and chopped basil lift the flavor, while parmesan lends a salty finish. Don’t stress if you’re out of basil—you can use spinach, kale, or even leftover roasted veggies. It’s as forgiving as it is tasty.
Ingredient
Healthy Swap Option
Optional Add-Ons
Cottage Cheese
Greek Yogurt
Chopped Spinach
Parmesan Cheese
Reduced-Fat Cheese
Crumbled Feta
Fresh Basil
Baby Spinach
Diced Bell Peppers
How to Make It Step-by-Step
Preheat your oven to 350°F (177°C). Lightly grease a 9×13-inch baking dish with cooking spray or olive oil.
In a large bowl, whisk together 14 eggs, 1 cup cottage cheese, 1/4 cup milk, 1/2 teaspoon garlic powder, 1/2 teaspoon salt, and 1/4 teaspoon black pepper until smooth. For extra fluffiness, blend the cottage cheese first before adding it in.
Fold in 1/2 cup halved cherry tomatoes (drained if juicy) and 1/4 cup fresh chopped basil. For added flavor, stir in pre-cooked turkey sausage crumbles if using.
Pour the mixture into the prepared baking dish. Optional: sprinkle 1/4 cup grated parmesan cheese over the top. Layer remaining cherry tomatoes on top.
Bake uncovered for 35–40 minutes or until the casserole is puffed, golden at the edges, and the center is firm to the touch. Test doneness by inserting a toothpick—it should come out clean.
Let the casserole rest for 5–10 minutes before slicing. This short rest allows the texture to firm up and the flavors to meld—worth the wait!
Oven Temperature
Baking Time
How to Tell It’s Done
350°F
35–40 minutes
Edges are set, top is lightly golden, and center is firm with clean toothpick test
Troubleshooting Tips From My Kitchen
Issue: Watery texture. Fix: Drain tomatoes well before adding, and avoid over-mixing your eggs after the initial whisk—gentle folding works best. Also, use whole-fat cottage cheese for best texture.
Issue: Uneven baking. Fix: Always place your casserole dish on the center rack of your oven. Rotate the dish halfway through bake time if your oven has hot spots. A ceramic or glass dish ensures better, even heating.
Pro Tip: Want a crispy top? Turn on the broiler for the last 2–3 minutes of baking. Just watch it closely to prevent over-browning!
Ideas for Serving, Storing, and Making Ahead
While this casserole can fly solo, it shines next to a bowl of fresh fruit, sautéed greens, or a slice of toast. Hosting brunch? Cut into squares and stack alongside mimosas and muffins for a crowd-pleasing spread.
Storage: Cool completely, store tightly covered in the fridge up to 4 days. Reheat slices in the microwave (1–2 minutes per piece) or in a 325°F oven for about 10 minutes. Want to freeze it? See the FAQ below!
Make Ahead: Mix everything the night before, cover the dish, and store in the fridge. In the morning, just bake as directed—no extra prep time required. It’s your lazy-Sunday secret weapon.
Expert Insight: The Benefits of a High Protein Egg Casserole
Adding this high protein egg casserole to your weekly meal plan can help with energy, focus, and muscle recovery. Eggs offer all nine essential amino acids—the building blocks of protein—while cottage cheese delivers casein protein, perfect for slower digestion. With minimal carbs, it’s an easy fit for low-carb or muscle-gain meal plans.
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Perfecting My High Protein Egg Casserole
This go-to high protein egg casserole wasn’t perfect from day one. I overbaked a few, forgot seasoning in at least one, and under-salted another—but each trial got me closer. The key was balance: enough egg for structure, dairy for creaminess, and a little greenery for flavor and beauty. Now it’s a staple in our kitchen and one my family regularly requests!
FAQs ( High Protein Egg Casserole with Cottage Cheese )
How much protein is in a serving of High Protein Egg Casserole with Cottage Cheese?
Nutrition varies by recipe and serving size, but a typical 1-cup serving contains about 20-25 grams of protein thanks to eggs and cottage cheese. Using low fat cottage cheese and extra egg whites can increase protein to 25-30 g per serving. For exact numbers, weigh ingredients and use a nutrition calculator. This makes it a great post-workout or high-protein breakfast option.
Can I freeze this egg casserole and how do I reheat it?
Yes, the casserole freezes very well. Cool completely, cut into portions, wrap tightly in foil or airtight containers, and freeze for up to 3 months. To reheat, thaw overnight in the fridge then bake at 350 F for 15-20 minutes until heated through; or reheat from frozen at 350 F about 30-40 minutes covered. Microwaving single portions works too, but the texture may be slightly softer.
What are good substitutions for cottage cheese in this recipe?
Greek yogurt is a common swap and gives a similar creamy texture with extra protein. Ricotta can be used for a milder flavor, while cream cheese makes a richer, higher fat casserole. For dairy-free options, try silken tofu blended until smooth, though protein and taste will change. Adjust seasoning and liquid as needed when swapping.
Is this casserole suitable for meal prep and how long does it keep in the fridge?
Yes, this casserole is ideal for meal prep; bake and portion into containers for grab-and-go breakfasts or lunches. It will keep in the refrigerator for 3 to 4 days in an airtight container. Reheat portions in the microwave or oven and add fresh herbs or salsa for brightness. For longer storage, freeze individual portions as noted above.
Can I make this casserole low-carb or keto friendly?
It is easy to make low-carb by skipping starchy add-ins like potatoes or bread and loading up on low carb vegetables and extra eggs. Cottage cheese is relatively low in carbs but check labels and choose full fat for keto. You can also add cheese and healthy fats like avocado or olive oil to increase calories from fat. With those changes, the casserole fits well into most low-carb or keto meal plans.
Bringing It All Together
This High Protein Egg Casserole comes together in under an hour using staples you might already have. Savory, creamy, and nourishing, it fills your kitchen with that irresistible baked-egg aroma—and your belly with real sustenance.
Try adding sautéed mushrooms or spinach for variety, or shake things up with different herbs or cheeses. Best part? It stores beautifully, giving you stress-free breakfasts all week. Grandma’s warmth, modernized—easy, flexible, and made for sharing.
I’d love to hear how it goes in your kitchen! Share your tweaks, flavor combos, or brunch stories—because food is meant to bring us together, one casserole at a time.
Chef Healthy Eats
High Protein Egg Casserole: Perfect for Any Meal
This high protein egg casserole is a healthy and delicious option packed with cottage cheese, eggs, and fresh basil. Perfect for breakfast, lunch, or dinner, it’s easy to prepare and full of flavor.
