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Healthy High-Protein Breakfast Casserole with Turkey Sausage

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This healthy high-protein breakfast casserole with turkey sausage is a meal prep dream, packed with 30 grams of protein per serving. It’s savory, satisfying, and reheats beautifully for a quick and delicious breakfast all week long.

Ingredients

Scale
  • 1 lb (450g) ground turkey sausage
  • 12 large eggs, room temperature
  • 1 cup (240g) cottage cheese (full-fat or 2%)
  • 1/2 cup (120ml) milk (any kind)
  • 1 cup diced bell peppers (about 1 large pepper)
  • 1 medium yellow onion, diced (about 1 cup)
  • 1 cup (100g) shredded cheddar cheese
  • 1 teaspoon fine sea salt
  • 1/2 teaspoon black pepper, freshly ground
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika (smoked or regular)
  • Optional mix-ins: chopped spinach (thawed and squeezed dry), sautéed mushrooms, diced tomatoes (drained)

Instructions

  1. Preheat oven to 350°F (175°C). Grease a 9×13-inch baking dish with cooking spray or butter.
  2. Cook the turkey sausage: Heat a large skillet over medium-high heat. Add ground turkey sausage and cook, breaking it up, until browned and cooked through (6-8 minutes). Transfer to a paper towel-lined plate to drain excess fat.
  3. Sauté the vegetables: In the same skillet, add diced onion and bell peppers. Cook over medium heat for 4-5 minutes until onions are translucent and peppers are softened. Season with a pinch of salt and pepper. Remove from heat.
  4. Whisk the egg mixture: In a large mixing bowl, crack 12 eggs. Add cottage cheese, milk, salt, black pepper, garlic powder, and paprika. Whisk vigorously for 1-2 minutes until uniform and slightly frothy.
  5. Assemble the casserole: Spread cooked turkey sausage evenly in the prepared baking dish. Scatter sautéed onions and bell peppers over the sausage. Sprinkle half of the shredded cheddar cheese (about 1/2 cup) on top. Pour the egg mixture evenly over everything. Gently shake the dish to level.
  6. Top and bake: Sprinkle remaining shredded cheddar cheese over the top. Cover tightly with aluminum foil. Bake for 30 minutes. Remove foil and bake for another 15-20 minutes, until center is set and top is golden brown and slightly puffed. Internal temperature should reach 165°F (74°C).
  7. Rest before serving: Let the casserole rest on the counter for at least 10 minutes before slicing. This allows the eggs to finish setting for cleaner slices.

Notes

For best results, use room temperature eggs. Drain any excess moisture from vegetables to avoid a watery casserole. Let the casserole rest for 10 minutes before slicing. The casserole can be assembled the night before and baked the next morning (add 10-15 minutes to covered baking time).

Nutrition

Keywords: breakfast casserole, high protein, turkey sausage, meal prep, healthy breakfast, egg casserole

Find it online: https://livelybite.com/healthy-high-protein-breakfast-casserole-with-turkey-sausage/