High Protein Egg Casserole: Perfect for Any Meal

Name: High Protein Egg Casserole
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: American
Ingredients: 14 large eggs; 2 cups cottage cheese (low fat or full fat); 1/2 cup milk; 1/2 cup shredded parmesan cheese (optional); 1.5 cups cherry tomatoes; 1/2 cup loose fresh basil leaves; 1 tsp garlic powder; 1/2 tsp kosher salt; 1/2 tsp cracked black pepper

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Remember when Saturday mornings smelled like bacon, cartoons, and someone clanging around the kitchen way too early? This High Protein Egg Casserole brings that back. It’s all over Pinterest because it’s simple, tasty, and high in energy. I tested it last week and the cheesy, peppery steam nearly made me cry. Beginner-friendly, ready in under an hour, and cozy enough to eat in slippers.

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It’s a hearty egg recipe packed with flavor and feel-good vibes. Just eggs, cheese, a sprinkle of seasoning, and a protein boost from cottage cheese or turkey sausage. Stuff you already have. Like mom’s casserole, but gym-approved. Full details in the blog!

My mom used to whisk eggs in a chipped red bowl from the ’70s before school mornings overseas. She taught me that comfort food needs no perfection. I tweaked this one three times to get it just right. The creamy center, the crisp edges. I tested it. You’ll love the secret!

Why You’ll Love This Recipe

This High Protein Egg Casserole is everything you crave in a cozy comfort meal with a modern twist. It’s inspired by the casseroles my mom used to make—simple whisked eggs, creamy cheese, and bright veggies, all baked into bubbly perfection. But here’s the kicker: this version sneaks in a high-protein boost, making it equally at home on a breakfast table, wrapped in foil for lunch, or served as a quick dinner. It’s satisfying, full of flavor, and reserved for zero special occasions. Just everyday love in a baking dish.

Ingredients and Their Benefits

Let’s talk about why these ingredients work so well together. Eggs are the star, packing protein to keep you full. Cottage cheese adds creaminess without the heaviness of cream, and if you’re using low-fat, it’s an even lighter option. Parmesan brings that sharp, nutty balance while cherry tomatoes add juicy bursts of sweetness. Fresh basil? A dreamy herb choice that makes the whole dish feel brighter. A little milk and seasoning pull it all together. You really don’t need anything fancy—just pantry essentials doing big jobs.

High Protein Egg Casserole golden baked with cherry tomatoes and basil in warm natural light

Step-by-Step Cooking Instructions

Step 1: Preheat your oven to 375°F and lightly grease a baking dish. Grab a large bowl and whisk together 14 eggs, cottage cheese, milk, garlic powder, kosher salt, and cracked black pepper. The mixture should be smooth but not overly frothy.

Step 2: Stir in the cherry tomatoes (whole or halved, your choice) and shredded Parmesan. Pour this mixture evenly into the prepared dish. Tear the basil leaves and scatter them on top—they’ll bake into gorgeous green flecks.

Step 3: Bake for 35-40 minutes, or until the center is just set and the edges are golden. Let it rest for a few minutes before slicing. Pro Tip: If your eggs look too jiggly in the center, give them an extra 5 minutes in the oven instead of turning up the temperature.

Troubleshooting Common Issues

Soggy texture? It’s often from too much liquid or undercooking. Stick to the recipe’s egg-to-liquid ratio and make sure the middle is fully set before pulling it from the oven.

Uneven cooking? Check your oven temperature! Use the middle rack and rotate the dish halfway through baking. This ensures even heat all around.

Bland flavor? Don’t shy away from seasoning. A touch more salt and pepper, or even an extra sprinkle of Parmesan, can make all the difference in bringing out those flavors.

Creative Variations and Serving Ideas

This casserole is perfect for tweaking! You could swap the cottage cheese for ricotta if you have it, or use diced cooked turkey sausage for an even bigger protein boost. Love veggies? Add in diced bell peppers or spinach. You can also skip the Parmesan and try shredded cheddar for a milder, melty vibe.

Serving Ideas: Pair this casserole with a side of lightly dressed greens for an elegant brunch, or serve it alongside toast and fruit for a casual, family-style feel. It’s delicious at room temp too—perfect for meal prep or an on-the-go snack.

Ingredient	Swap Option	Notes
Cottage Cheese	Ricotta Cheese	Use same amount; results will be slightly creamier.
Parmesan Cheese	Shredded Cheddar	Expect a softer melt and milder flavor.
Cherry Tomatoes	Diced Bell Peppers	Add color and crunch; sauté first for softer texture.

Expert Says: Nutritional Benefits of a High Protein Egg Casserole

A high protein egg casserole is an excellent way to combine essential amino acids with versatile ingredients that keep you satisfied longer. Incorporating vegetables and lean meats not only boosts flavor but also enhances the nutrient density, making it a smart choice for balanced meals any time of day.

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The Journey to My Perfect High Protein Egg Casserole

This High Protein Egg Casserole took several weekends and a few funny kitchen slips before it felt just right. I learned that patience and layering ingredients carefully make all the difference. Thanks to all those trials, today’s recipe is the cozy, satisfying dish my family loves for weekend breakfasts.

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.

High Protein Egg Casserole golden baked with cherry tomatoes and basil in warm natural light_pin

Wrapping Up Your High Protein Egg Casserole

This High Protein Egg Casserole comes together in under an hour and feels like a warm hug from the inside out. With creamy, cheesy edges and a tender center, it’s comforting but never fussy—a perfect everyday bake you’ll wanna make again and again.

Feel free to switch up the mix-ins—try turkey sausage for extra oomph or toss in fresh spinach to brighten things up. Leftovers keep beautifully in the fridge, and a quick reheat brings back that just-baked magic. A little kitchen flexibility goes a long way!

Did this one remind you of a family breakfast or a cozy weekend ritual? I’d love to see your twists and hear your stories. Snap a pic, share it with friends, or tuck this recipe into your personal favorites. Here’s to food that feels like home, every time.