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High Protein Breakfast Casserole

A make-ahead egg bake with turkey sausage, sweet potato and cottage cheese — 30g of protein per slice.
Print Recipe
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 8 slices
Course: Breakfast
Cuisine: American
Calories: 320
Ingredients Method Notes

Ingredients
  

  • 10 large eggs
  • 2 1/2 cups liquid egg whites
  • 1 cup low-fat cottage cheese 2%
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 tablespoon olive oil
  • 12 oz turkey breakfast sausage
  • 2 cups sweet potato peeled and cut into 1/2-inch cubes
  • 1 red bell pepper diced
  • 1/2 red onion diced
  • 2 cups fresh baby spinach roughly chopped
  • 1 cup shredded reduced-fat sharp cheddar cheese divided

Method
 

  1. Preheat oven to 375°F (190°C) and grease a 9x13-inch baking dish.
  2. Brown the turkey sausage in olive oil in a large skillet over medium-high heat, 6–8 minutes; transfer to a plate.
  3. In the same skillet, cook sweet potato cubes with a pinch of salt and 1/4 cup water, covered, 6–7 minutes; uncover, add bell pepper and onion, cook 3–4 minutes; stir in spinach until wilted.
  4. Whisk eggs, egg whites, cottage cheese, garlic powder, onion powder, smoked paprika, salt and pepper in a large bowl.
  5. Spread sausage and vegetables in the baking dish, sprinkle with half the cheddar, pour over the egg mixture, press fillings down, top with remaining cheddar.
  6. Bake 40–45 minutes until edges are golden and center is just set.
  7. Rest 10–15 minutes, then slice into 8 portions.

Notes

Serving size: 1 slice. Protein 30g, Carbohydrates 14g, Fiber 3g, Fat 15g, Sodium 600mg.