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This High Protein Breakfast Casserole is perfect for busy mornings and meal prep. Made with cottage cheese and eggs, it’s low carb and has over 25 g of protein per serving. So satisfying that you’ll stay full until lunchtime!
Are you too busy to cook a healthy breakfast? I get you. Between arriving from the gym, showering, prepping for work, and trying to eat a good breakfast, I often struggled.
I love my vanilla protein shake, but let’s be honest, I get hungry after 30 minutes. Breakfast is the most important meal of the day, and I’m very hungry. Protein is the secret to stay full until lunchtime.
Fortunately, Sunday high protein meal prep saves me. Along with cottage cheese egg bites, protein overnight oats and blueberry cottage cheese breakfast bake, this high protein egg casserole is part of my rotation.
Why you will love this healthy casserole
- Meal prep friendly – Make a large batch ahead, then store in the fridge or freezer for your weekly breakfasts.
- Healthy and high protein – This casserole is nourishing and has good macros. Each slice packs in 25 g of protein, with few carbs and calories. While eggs add protein and many nutrients, veggies provide a boost of vitamins.
- Satisfying and flavorful – It’ll keep you full for hours, preventing energy crashes and morning cravings.
- Customizable – You can mix in anything you’d like, such as sausage, potatoes, or extra vegetables.
Ingredients and substitutes
This high protein breakfast casserole has just a handful of ingredients. Here are more details, you can find the precise quantities in the recipe card at the bottom.
- Eggs – Start with a dozen of large eggs. If possible, purchase USDA grade-AA eggs from free range chickens. Swapping 6 of the eggs with 8 egg whites is possible.
- Cottage cheese – It adds a punch of protein and a savory flavor. I recommend 4% fat cottage cheese, as low fat or nonfat options tend to separate and get watery once baked. Swap for dairy-free cottage cheese, if needed.
- Shredded cheese – Shredded mozzarella is my favorite. Other options are Monterey Jack, shredded cheddar, or diced Parmesan cheese.
- Vegetables – I used chopped spinach, red and yellow bell peppers, and red onion. But you are free to choose other options like sautéed mushrooms, grilled zucchini, diced tomatoes, or roasted veggies. Just avoid watery vegetables.
- Peas – Optional, they add more plant protein, texture, and a touch of sweetness. You can replace with black beans, chickpeas, or simply omit.
- Seasonings – You’ll need garlic powder, sea salt and black pepper. Feel free to add other seasonings like dried herbs, smoked paprika, or cayenne.
Not a fan of cottage cheese?
Here are some ideas.
- Swap it – Replace cottage cheese with whole milk ricotta, sour cream, cream cheese, or a combination of plain Greek yogurt and cream cheese.
- Blend it – Either start with whipped cottage cheese, or blend cottage cheese and eggs before mixing in all other ingredients.
How to make breakfast casserole high in protein
Step 1 – Prep. Preheat oven to 350°F (180°C) and grease a 9×13″ baking dish with olive oil or cooking spray. Make sure you oil the dish very well, or the egg bake will stick.
Step 2 – Combine the proteins. Add to a large bowl eggs, cottage cheese, salt and pepper.
Step 3 – Mix. Whisk until combined then stir in chopped spinach, diced bell peppers, sliced onion and shredded cheese. If desired, you can add in peas.
Step 4 – Prep for baking. Pour the mixture into the prepared dish. Make sure you spread it out evenly. For more flavor, you can sprinkle with more shredded cheese on top.
Step 5 – Bake. Bake the casserole in hot oven for 35 to 45 minutes. It’s ready when a toothpick inserted into the center comes out clean and the edges are golden brown.
Step 6 – Let cool. Remove from the oven, then let cool for about 15 minutes before serving.
Recipe variations
- Meaty – Stir in the mixture turkey bacon or regular bacon, pieces of ham, chopped sausage, or plant-based alternatives like Beyond. Meat must be cooked beforehand.
- Hashbrowns – Add to your high protein breakfast casserole hashbrowns or roasted potatoes. I love the combo hash browns and turkey sausage!
- Extra cheesy – Either swap or combine mozzarella with Parmesan, Monterey Jack, shredded cheddar, or dairy-free options. Feta cheese is also delicious.
- More veggies – Load your high protein baked eggs with sautéed mushrooms, grilled zucchini, broccoli, kale, or a mix of vegetables.
- Mexican-style – Stir in homemade salsa, roasted corn, cooked ground turkey, and chopped jalapeños. You can also swap ½ cup (120 g) cottage cheese for sour cream.
- Egg whites – For fewer calories and fats, swap 6 eggs for 8 egg whites. I don’t recommend using egg whites only, or your casserole won’t be as flavorful.
Meal prep and storage
- To store – Let the casserole cool completely to room temperature. Once cooled, slice and transfer to an airtight container. Store in the fridge for up to 3 days.
- To freeze – Let cool first, then slice and pack individual portions into zipper bags. Freeze for up to 3 months.
- To reheat – If frozen, remove the desired amount from the freezer and let thaw overnight in the fridge. Microwave for 30-60 seconds or pop in hot oven at 350°F (180°C) until warm.
Serving ideas
- Complete meal – Pair with a source of unrefined carbohydrates like steamed sweet potato, sourdough, oat bread, whole-wheat wraps, or savory oatmeal. For a more filling breakfast, add more vegetables like tomatoes, wilted spinach or sautéed mushrooms.
- Sweet and savory – Serve your high protein breakfast casserole with blueberries, a dollop of Greek yogurt or whipped cottage cheese, and a drizzle of maple syrup. For a more balanced breakfast, add some oats or a protein bagel.
- Bento box – Breakfast at the office or at school? Pack a slice or two in a meal prep container, together with some healthy carbs and more veggies or fruit. You can also add some almonds or walnuts for healthy fats.
More high protein egg breakfasts
- Baked cottage cheese eggs
- Cottage cheese egg bites
- Starbucks copycat egg white bites
- Tortilla quiche bake
High Protein Breakfast Casserole
Equipment
Ingredients
- 12 large eggs
- 2 cup (440 g) cottage cheese, 4% fat recommended
- ½ cup (55 g) shredded mozzarella, or Monterey Jack
- 1 cup fresh spinach, chopped
- ¼ cup diced bell peppers
- ¼ cup (40 g) peas, optional
- ⅓ onion, thinly sliced
- ½ tsp garlic powder, optional
- ⅓ tsp sea salt, more to taste
- black pepper, to taste
Instructions
- Preheat oven to 350°F (180°C) and grease a 9×13" baking dish with olive oil or cooking spray. Make sure you oil the dish very well, or the egg bake will stick.
- Add to a bowl eggs, cottage cheese, salt and pepper.
- Whisk until combined then stir in chopped spinach, diced bell peppers, sliced onion and shredded cheese. If desired, you can mix in the peas.For a creamier texture, blend eggs with cottage cheese before adding mix-ins like spinach and bell peppers.
- Pour the mixture into the prepared dish. Make sure you spread it out evenly to ensure that both cheese and vegetables are well distributed. For more flavor, you can sprinkle with more shredded cheese on top.
- Bake the casserole in hot oven for 35 to 45 minutes. It's ready when a toothpick inserted into the center comes out clean and the edges are golden brown.
- Remove from the oven, then let cool for about 15 minutes before serving.
Notes
- To store – Let cool completely to room temperature, then slice into portions. Transfer to an airtight container and store in the fridge for up to 3 days.
- To freeze – Let cool first, then slice, and pack individual portions into zipper bags. Freeze for up to 3 months.
- To reheat from frozen – Let it thaw overnight in the fridge, then microwave for 30-60 seconds or reheat in hot oven at 350°F (180°C) until warm.
If people are ‘afraid’ of cottage cheese, they just have to try this recipe. It is so easy to swap out veggies to personal taste so it’s a little different each time. Easy to whip up on the weekends and have for breakfast through the week. Great recipe!
Hello Leesa,
thank you SO much for your kind feedback. It makes me truly happy reading that you tried and enjoy my protein-packed breakfast casserole. As you said, great way to sneak in some cottage cheese 😉
Best,
Matteo
It’s very filling and very tasty I put onion red pepper and mushrooms in mine tho still very tasty
Hey Joey,
thanks a lot for your review! I’m so happy that you liked my high protein breakfast casserole 😉
It definitely tastes delicious with mushrooms added, I love them too!
Best,
Matteo