High-Protein Breakfast Casserole: A Nutrient-Packed Breakfast

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If you’re looking for a high-protein, veggie-loaded breakfast that keeps you full for hours, this High-Protein Breakfast Casserole is the ultimate morning meal. Packed with lean turkey sausage, eggs, and cottage cheese for extra protein, plus spinach, bell peppers, and mushrooms, this dish delivers big on flavor and nutrition.

It’s an easy, make-ahead breakfast perfect for meal prep—just slice, reheat, and go. I’ve also fondly referred to this as my “clean out the fridge” breakfast casserole, because I like to throw everything into it. Somehow it always turns out really good!

Whether you’re eating low-carb, looking for a protein-packed breakfast, or just want to clean out your friend (LOL), this casserole has you covered.

Why You’ll Love This Recipe

• Packed with 30g+ protein per serving to fuel your day (be sure to check out the tips below for even more ways to add additional protein to this healthy breakfast)
• Loaded with fresh veggies for a nutrient boost
• Perfect for meal prep—just reheat and eat
• Low-carb and gluten-free for a wholesome breakfast option

Ingredients

• 8 large eggs
• 1 cup liquid egg whites
• 1 cup cottage cheese (or Greek yogurt)
• 1 pound lean turkey sausage, crumbled
• 1 cup baby spinach, chopped
• 1 small bell pepper, diced
• ½ cup mushrooms, sliced
• ½ small onion, diced
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ½ teaspoon smoked paprika
• ½ cup shredded sharp cheddar cheese (optional)
• 1 tablespoon olive oil

Instructions

Preheat the oven to 375°F and grease a 9×13-inch baking dish.

Heat olive oil in a large skillet over medium heat. Add diced onions, mushrooms, and bell peppers, sautéing for 3-4 minutes until softened. Stir in spinach and cook for 1 minute, just until wilted. Remove from heat.

In the same skillet, cook the turkey sausage, breaking it into crumbles. Cook until browned and fully cooked, about 5-7 minutes.

In a large bowl, whisk together the eggs, egg whites, cottage cheese, garlic powder, salt, black pepper, and smoked paprika.

Spread the cooked veggies and turkey sausage evenly in the prepared baking dish. Pour the egg mixture over the top. If using, sprinkle shredded cheddar cheese evenly across the surface.

Bake uncovered for 35-40 minutes, or until the eggs are set and lightly golden.

Let cool for 5 minutes, then slice and serve warm.

Nutrition Information (Per Serving, based on 6 servings)

• Calories: 320
• Protein: 34g
• Carbs: 8g
• Fat: 15g

Tips for the Best High-Protein Veggie & Egg Casserole

• Swap turkey sausage for chicken sausage or crumbled tofu for a different protein option
• Want even more protein? Add an extra cup of cottage cheese or mix in a scoop of unflavored protein powder (it’s really, really good with cottage cheese!)
• Make it dairy-free by omitting cheese and using unsweetened almond milk instead of cottage cheese
• Store leftovers in the fridge for up to 5 days or freeze individual portions for quick grab-and-go breakfasts

Conclusion

This High-Protein Veggie & Egg Casserole is the perfect nutrient-dense, make-ahead breakfast that fuels your day. Whether you’re looking for a low-carb, meal-prep-friendly option or just want a filling, wholesome start to your morning, this protein-packed casserole is an easy and delicious way to do it.

THE END RESULT: A golden-baked breakfast casserole in a white ceramic dish, with vibrant green spinach, red bell peppers, and sautéed mushrooms visible throughout the fluffy, protein-packed eggs. Crumbled turkey sausage is scattered across the top, and melted cheddar cheese adds a savory finish. A slice is plated on a rustic dish, with a fork cutting into the soft, cheesy layers, and a side of avocado and fresh berries completes the balanced meal.

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