High-Protein Egg Casserole with Cottage Cheese for Meal Prep

There’s something truly special about waking up to the smell of a warm, cheesy breakfast baking in the oven. The kind of breakfast that isn’t just delicious but also deeply nourishing. That’s exactly what this high-protein egg and cottage cheese casserole is all about. It’s the kind of meal that makes your mornings smoother, your appetite satisfied, and your day start off on a strong, balanced note.

What makes this casserole stand out is its perfect balance of flavor and nutrition. You’ve got creamy cottage cheese, fluffy eggs, melty cheddar, and a medley of colorful vegetables all baked together into a golden, savory casserole. It’s the perfect blend of comfort food and smart eating—ideal for busy weekday breakfasts, meal prep Sundays, or lazy weekend brunches.

This recipe has been a lifesaver in my own kitchen, especially during weeks when life gets hectic and I need something I can rely on. I first threw this together using ingredients I had on hand—some leftover spinach, a tub of cottage cheese, and the usual breakfast staples. To my surprise, it turned out absolutely amazing. Since then, it’s become a regular feature in our breakfast rotation, and it’s something I now share with friends and family when they need a foolproof recipe that works every time.

If you’re looking for a high-protein breakfast that doesn’t feel like you’re eating “diet food,” this is it. It’s creamy, cheesy, and packed with flavor, but still light and energizing. Best of all, it’s made with everyday ingredients, and there’s no complicated prep. Whether you’re cooking for one, feeding a family, or planning a brunch, this casserole has your back.

Why You’ll Love This Recipe

It’s Incredibly Easy to Make

Even if you’re not the most confident cook, this recipe is simple and forgiving. There’s no sautéing, no layering, and no fussy steps—just some whisking, mixing, and baking. You don’t even need a mixer or food processor—just a bowl, a whisk, and a baking dish.

Minimal Ingredients, Maximum Flavor

With just a few key ingredients, you get so much flavor. The cottage cheese gives the casserole a rich, creamy base, while the eggs make it fluffy and light. Bell peppers add sweetness and color, spinach brings a fresh earthiness, and the shredded cheese ties everything together with gooey, golden goodness.

Perfect for Meal Prep

This casserole keeps well in the fridge and is super easy to reheat. Make it on Sunday, and you’ve got breakfast covered for the week. You can also freeze individual slices and pop them in the microwave for a fast, healthy option on busy mornings.

It’s Family-Friendly

Kids love it, adults devour it, and even picky eaters usually go for seconds. You can customize the ingredients based on what your family likes. If someone isn’t into spinach, just leave it out or replace it with another veggie they prefer.

Customizable and Flexible

Swap in mushrooms, zucchini, or kale. Use mozzarella instead of cheddar. Add some chili flakes for heat. This recipe is a blank canvas—you can make it exactly how you like it.

Nutrient-Dense and Filling

With about 20 grams of protein per serving, this casserole will keep you full and focused for hours. It’s a great option for anyone trying to eat more protein or cut back on carbs without sacrificing flavor or satisfaction.

Health Benefits

Packed with Protein

Both eggs and cottage cheese are excellent sources of high-quality protein. Protein is essential for building muscle, supporting metabolism, and keeping you full longer. Starting your day with a high-protein breakfast helps regulate blood sugar, curb cravings, and improve focus throughout the day.

Loaded with Vitamins and Minerals

This casserole isn’t just high in protein—it’s also packed with essential nutrients. Eggs provide choline, selenium, and B vitamins, which are vital for brain and nerve function. Cottage cheese is rich in calcium and phosphorus for strong bones and teeth.

Vegetable Goodness in Every Bite

Spinach, bell peppers, and onions each add their own nutritional benefits. Spinach is full of iron and folate, bell peppers offer a boost of vitamin C and antioxidants, and onions contain prebiotics that support a healthy gut.

Low in Carbohydrates

If you’re watching your carb intake or following a lower-carb eating plan, this casserole fits right in. With only about 6 grams of carbs per serving, it won’t spike your blood sugar and keeps you in that energized, clear-headed zone.

Naturally Gluten-Free

No flour, no breadcrumbs, and no hidden additives—this casserole is naturally gluten-free, making it perfect for anyone with gluten sensitivities or celiac disease.

Supports a Balanced Diet

By including healthy fats, protein, fiber, and micronutrients, this dish supports a well-rounded, nourishing way of eating. It’s filling, satisfying, and keeps your energy levels stable without the crash that comes from high-sugar breakfasts.

Preparation Time, Servings, and Nutritional Information

Time Commitment

One of the best things about this recipe is how quickly it comes together. Even with prep, you’ll have it in the oven in under 20 minutes.

• Prep Time: 15 minutes
• Bake Time: 40 to 45 minutes
• Cooling Time: 5 minutes
• Total Time: 60 minutes or less

Servings

This casserole serves 6 generous portions, perfect for a small family or weekly meal prep. If you serve it alongside toast or fruit, you can stretch it to 8 servings easily.

Nutritional Information (per serving, based on 6 servings)

• Calories: 220
• Protein: 20 grams
• Carbohydrates: 6 grams
• Fiber: 1 gram
• Total Fat: 12 grams
• Saturated Fat: 5 grams
• Cholesterol: 210 mg
• Sodium: 400 mg
• Calcium: 20% DV
• Iron: 8% DV

This nutritional breakdown makes it clear: you’re getting a nutrient-dense, satisfying meal without unnecessary extras.

Ingredients List of this high-protein egg casserole

Here’s what you’ll need to make this high-protein egg and cottage cheese casserole. These are all easy-to-find ingredients, and many are probably already in your kitchen.

Main Ingredients

• 6 large eggs – These form the foundation of the casserole, offering protein and structure. Make sure they’re fresh for the best flavor and texture.
• 2 cups cottage cheese (low-fat or full-fat) – This brings creaminess and extra protein. Choose full-fat for a richer texture or low-fat if you want to cut calories slightly.
• 1 cup shredded cheese (cheddar or your favorite meltable cheese) – Cheddar is classic, but feel free to use mozzarella, Monterey Jack, or even a cheese blend.
• 1 cup chopped spinach (fresh or frozen) – Adds nutrients and a lovely green color. If using frozen, make sure to squeeze out the excess moisture.
• ½ cup diced bell pepper (any color) – Red, yellow, or orange peppers bring sweetness and brightness to the dish.
• ½ cup chopped onion (yellow or red) – Gives a subtle, savory depth. You can sauté it first for a milder flavor or leave it raw for more texture.
• ½ teaspoon garlic powder – Adds warmth and savory depth without overpowering the other flavors.
• ½ teaspoon onion powder – Enhances the natural flavor of the onion and adds complexity.
• ½ teaspoon salt – Brings everything together. You can adjust to taste depending on the saltiness of your cheese.
• ¼ teaspoon black pepper – Adds a touch of heat and balances the richness.

Optional Garnishes and Toppings

• Fresh herbs (parsley, basil, or chives) – For brightness and a pop of color.
• Sliced tomatoes or avocado – These make a fresh, creamy, and colorful topping when serving.

Now that you’ve got your ingredients ready, it’s time to get cooking. In the next section, we’ll walk through the process step by step so you feel confident every step of the way.

Step-By-Step Cooking Instructions

Making this high-protein egg and cottage cheese casserole is a straightforward process, and with just a few simple steps, you’ll have a hearty and wholesome breakfast ready to go. If you’re meal-prepping, this will become one of your most reliable recipes. Let’s break it down step by step so you know exactly what to do from start to finish.

Step 1: Preheat and Prepare Your Baking Dish

First things first, go ahead and preheat your oven to 350°F (175°C). You’ll want it nice and hot by the time your casserole is ready to bake. While the oven is preheating, take a 9×9-inch baking dish and grease it lightly. You can use a nonstick spray, a bit of olive oil, or even a light coating of butter. This helps the casserole come out cleanly after baking and prevents any sticking on the bottom or edges.

If you don’t have a 9×9-inch baking dish, you can use an 8×8-inch or even a slightly larger dish—just be aware that the thickness of the casserole will affect the cooking time. A deeper dish might take a bit longer to cook through.

Step 2: Whisk the Eggs

Crack the six large eggs into a large mixing bowl. Use a whisk to beat them thoroughly until the yolks and whites are completely blended. This helps ensure a fluffy and cohesive texture in the final casserole. Beating the eggs properly also incorporates a bit of air into the mixture, making the casserole lighter.

You don’t need to go overboard with this—about 30 seconds of vigorous whisking should do the trick. Make sure there are no noticeable streaks of egg white remaining.

Step 3: Stir in the Cottage Cheese

Once your eggs are whisked, add the two cups of cottage cheese to the bowl. Stir the mixture well until the cottage cheese is fully incorporated. At this stage, the mixture might look a bit lumpy, and that’s totally fine. The cottage cheese will melt slightly during baking and blend into the eggs, creating a creamy, almost custard-like base.

If you’re not a huge fan of the texture of cottage cheese, don’t worry—it practically disappears once baked. However, if you prefer an even smoother consistency, you can pulse the cottage cheese in a blender for 10–15 seconds before adding it in.

Step 4: Add Vegetables and Seasonings

Now it’s time to load up the flavor and nutrition. Add the chopped spinach, diced bell peppers, and chopped onion to the egg and cottage cheese mixture. Stir everything together until the vegetables are evenly distributed.

Then, season the mixture with garlic powder, onion powder, salt, and black pepper. These spices add depth to the casserole without being overpowering. If you like a little extra kick, feel free to toss in a pinch of red pepper flakes at this stage.

Mix thoroughly to ensure the spices are evenly distributed. This step is where the casserole really starts coming together—the colors from the spinach and bell pepper brighten up the bowl and give you a peek at how beautiful the final dish will look.

Step 5: Fold in the Shredded Cheese

Next, take one cup of shredded cheese (cheddar works wonderfully here) and fold it into the mixture. If you want a gooier casserole, you can use a little extra. Save a small handful of the cheese to sprinkle on top before baking for a golden, melty crust.

Folding the cheese in rather than mixing it aggressively helps maintain a more delicate texture in the casserole. You want the cheese evenly spread but not overmixed.

Step 6: Transfer to the Baking Dish

Pour the entire mixture into your prepared baking dish. Use a spatula to smooth out the top and ensure the mixture is evenly distributed. This helps the casserole cook evenly, preventing any dry or undercooked spots.

Sprinkle the reserved shredded cheese over the top. This step creates that beautiful golden-brown crust on the surface, which not only looks appealing but adds a slight crispness to contrast with the creamy interior.

Step 7: Bake Until Golden and Set

Place the baking dish in the preheated oven and bake for 40 to 45 minutes. Keep in mind that oven temperatures can vary, so start checking around the 38-minute mark. The top should be golden brown, and the center should be fully set with no jiggle when you gently shake the dish.

To check for doneness, you can insert a toothpick or knife into the center of the casserole. It should come out clean or with just a few moist crumbs. If there’s still liquid egg in the center, bake for an additional 5 minutes and check again.

During baking, your kitchen will smell absolutely amazing. The cheese, onions, and spices come together in a way that’s both comforting and mouthwatering.

Step 8: Let It Cool Briefly Before Serving

Once the casserole is out of the oven, let it cool for about 5 minutes before slicing. This brief resting period allows the casserole to firm up slightly, which makes it easier to cut clean slices. It also gives the flavors a chance to settle and develop.

Serve warm, either on its own or with a few garnishes on top. Fresh chopped herbs like parsley, chives, or basil add a bright, fresh flavor. For a more filling meal, top with sliced tomatoes or avocado.

Optional Step: Broil for Extra Crispiness

If you prefer a crispier top, you can broil the casserole for 2–3 minutes after baking. Just keep a close eye on it—cheese can go from golden to burned in a flash. This step is totally optional but adds a lovely crunch and extra color to the top.

Now your casserole is ready to enjoy. Whether you eat it right away or portion it out for the week, this recipe makes breakfast easy, delicious, and deeply satisfying.

How to Serve this high-protein egg casserole

There are so many ways to enjoy this high-protein egg casserole, and depending on the occasion, you can dress it up or keep it simple. Here are a few favorite serving ideas to help you get started.

Serve a warm slice straight from the oven with a side of fresh fruit for a balanced breakfast. The sweetness of sliced oranges or berries pairs beautifully with the savory richness of the casserole.

For a heartier plate, serve alongside roasted potatoes or sweet potato wedges. This combo adds extra fiber and makes the meal feel extra filling.

If you’re hosting brunch, this casserole looks beautiful on a platter with some fresh herbs sprinkled on top. Add a side salad or some crusty toast, and you’ve got an elegant yet effortless brunch spread.

Want to keep things light? Pair a slice of the casserole with a crisp green salad dressed in a lemon vinaigrette. The brightness of the greens cuts through the richness of the eggs and cheese and keeps the meal feeling fresh and vibrant.

For on-the-go mornings, slice the casserole into portions, wrap them individually, and pop them in the fridge or freezer. You can reheat them in the microwave or toaster oven for a warm, satisfying breakfast you can eat at your desk or on your commute.

Another great option: stuff a slice between two pieces of toasted whole grain bread or a wrap for a breakfast sandwich. Add a dollop of salsa or a smear of hummus for an extra kick.

However you choose to serve it, this egg and cottage cheese casserole is a meal that works with you and your schedule. It’s easy to make, satisfying to eat, and flexible enough for any occasion.

Pairing Suggestions

To elevate this high-protein egg casserole into a complete meal or brunch centerpiece, pairing it with the right sides and drinks makes all the difference. Let’s explore some perfect pairings to suit different occasions and preferences.

For a balanced breakfast, pair the casserole with fresh fruit like melon, grapes, or apple slices. The juicy sweetness of fruit contrasts beautifully with the creamy, savory casserole. Add a handful of mixed nuts or a spoonful of nut butter on the side for extra protein and healthy fats.

If you’re in the mood for something cozy and comforting, roasted breakfast potatoes are a great companion. Cut them into cubes, toss with olive oil, garlic, paprika, and rosemary, and roast until golden. Their crispiness adds a lovely textural contrast to the soft, cheesy casserole.

Looking for something light? A simple arugula or spinach salad dressed in olive oil and lemon juice is a great option. The peppery greens brighten up the dish and keep things fresh and satisfying.

For a brunch spread, consider adding homemade muffins, whole grain toast, or even a basket of warm flatbreads. Hummus, tomato slices, and olives on the side can give your meal a Mediterranean twist.

As for beverages, coffee and tea are always classic choices, but this casserole also pairs well with smoothies. Try a green smoothie with banana, spinach, and almond milk for a nutrient-packed start. Or make a protein smoothie with Greek yogurt and berries for a double protein punch.

For a more indulgent brunch experience, a glass of fresh-pressed juice, like carrot-orange-ginger, can be refreshing and energizing.

Whatever you serve alongside it, this casserole is incredibly adaptable. Whether you’re going for light and fresh or hearty and satisfying, it plays well with a wide range of flavors and textures.

Storage, Freezing & Reheating Instructions

One of the greatest things about this high-protein egg casserole is how well it stores and reheats. Whether you’re making it ahead for weekly meal prep or stashing leftovers for another day, this dish is built to last without sacrificing flavor or texture.

How to Store in the Refrigerator

After baking, let the casserole cool completely before storing. If you plan to eat it within the next few days, you can simply cover the baking dish tightly with foil or plastic wrap and place it in the fridge. Alternatively, cut the casserole into individual servings and store them in airtight containers for easy grab-and-go breakfasts.

Refrigerated, the casserole will stay fresh for up to 4 days. The texture holds up well, and the flavors deepen slightly as the ingredients settle together, making the leftovers just as satisfying—if not more so—than the day it was baked.

How to Freeze

If you want to keep this casserole on hand for longer, freezing is a fantastic option. To freeze, first allow the baked casserole to cool completely. Then, either wrap the whole dish tightly in plastic wrap and aluminum foil or cut the casserole into individual portions and wrap each piece separately. You can also store them in freezer-safe containers or resealable freezer bags.

Label the containers with the date so you’ll know how long it’s been stored. Frozen portions are best used within 3 months for optimal texture and taste.

Reheating Instructions

To reheat from the fridge, place a slice on a microwave-safe plate and heat for 1–2 minutes, or until hot all the way through. If reheating multiple servings or the entire casserole, you can warm it in the oven at 325°F (165°C) for about 10–15 minutes.

To reheat from frozen, thaw the portion overnight in the refrigerator for best results. Then heat in the microwave for 2–3 minutes or in the oven at 350°F (175°C) for 20–25 minutes, until heated through. If you’re in a rush, you can microwave a frozen slice directly, but be sure to check the center to ensure it’s fully heated.

This casserole reheats beautifully and doesn’t become rubbery or dry, making it a perfect meal-prep hero.

Common Mistakes to Avoid

Even a simple casserole like this high-protein egg casserole can go wrong if a few key steps are skipped or misjudged. Here are the most common mistakes and how to avoid them so your casserole turns out perfect every time.

Not Draining Excess Moisture from Vegetables

Vegetables like spinach and bell peppers can hold a lot of water. If added directly without draining or sautéing, they can release moisture while baking and cause your casserole to become watery. If you’re using frozen spinach, be sure to thaw and squeeze out as much liquid as possible before adding it. For fresh vegetables, a quick sauté or patting them dry with a paper towel can help.

Using Too Much Cheese on Top

While a cheesy crust is undeniably delicious, using too much cheese on top can cause the casserole to become greasy. It may also prevent the top from setting properly. Stick to a modest sprinkle—about ¼ cup to ⅓ cup—and you’ll still get that golden finish without the excess oil.

Overbaking or Underbaking

Overbaking can dry out your high-protein egg casserole, while underbaking leaves the center gooey and raw. Always check the center with a knife or toothpick; it should come out clean or with just a few moist crumbs. If your casserole isn’t done at the 45-minute mark, add 5-minute intervals and check again.

Not Letting the Casserole Rest After Baking

It can be tempting to dig in immediately, but giving the casserole 5–10 minutes to rest after baking allows the eggs to set fully. This resting time makes slicing easier and keeps your portions looking clean and professional.

Skipping the Seasoning

Because high-protein egg casserole are fairly mild, proper seasoning is essential. Don’t forget the salt, pepper, garlic powder, and onion powder. A little seasoning goes a long way toward bringing out the best flavors in this dish.

Avoiding these small but important mistakes ensures your casserole is fluffy, flavorful, and perfectly cooked every time.

Pro Tips

If you want to take your high-protein egg casserole from great to exceptional, a few expert-level tricks can make all the difference. These pro tips will help you get the best flavor, texture, and presentation every time you make this dish.

Use Full-Fat Cottage Cheese for Creaminess

While low-fat cottage cheese works well and keeps things lighter, full-fat cottage cheese adds an extra layer of creaminess and richness. The fat content helps the casserole feel more indulgent without being heavy. If you’re not concerned about the calorie count, full-fat is a delicious upgrade.

Let the Ingredients Sit Before Baking

After mixing the ingredients together, let the mixture sit for about 5 minutes before pouring it into the baking dish. This gives the flavors time to meld slightly and allows the seasoning to be more evenly distributed throughout the mixture.

Toast the Cheese Topping

For an extra crispy top, switch your oven to broil for the last 2–3 minutes of baking. Just make sure to watch it closely—cheese can go from golden to burnt in seconds. This trick adds texture and gives the casserole a lovely golden finish.

Add Fresh Herbs for a Flavor Boost

Sprinkling fresh herbs like parsley, basil, or even a little thyme right before serving adds freshness and color. It’s an easy way to elevate the dish and make it look and taste more gourmet. You can even mix chopped herbs into the batter for extra flavor baked throughout.

Prep Ingredients in Advance

If you’re short on time in the morning, chop all your vegetables the night before and store them in the fridge. You can even whisk the eggs and cottage cheese together ahead of time. In the morning, just combine everything, pour into the baking dish, and bake. Prepping in advance makes mornings easier and ensures you never have to skip a nourishing breakfast.

These small tips make a big impact and help you get consistent, delicious results every time.

Frequently Asked Questions (FAQs)

Can I use a different kind of cheese?

Absolutely. While cheddar adds sharpness and color, you can use mozzarella for a milder flavor or pepper jack for a little heat. Even a cheese blend works well. Just make sure the cheese melts nicely.

Is this recipe low-carb?

Yes, it’s naturally low in carbohydrates—only about 6 grams per serving. That makes it suitable for low-carb or high-protein meal plans, and it’s great for those looking to reduce processed carbs in the morning.

Can I add meat to the casserole?

Yes! You can add cooked turkey bacon, ground chicken, or lean beef to make it even more filling. Be sure to cook and drain the meat first, then stir it into the egg mixture before baking.

What’s the best way to reheat it?

The microwave works perfectly for a quick reheat. Heat a slice for 1–2 minutes on medium-high power. For a crispier texture, reheat in a 350°F oven for about 10–15 minutes.

Can I make this dairy-free?

You can try replacing the cottage cheese with a plant-based alternative, though the texture will be slightly different. Use dairy-free shredded cheese for the topping. The results may vary based on the products you use, so it’s best to test small batches first.

Can I make it ahead?

Definitely. You can mix all the ingredients the night before and refrigerate the unbaked casserole. In the morning, just pop it in the oven. You can also bake it ahead and reheat individual slices as needed.

Can I freeze it unbaked?

It’s better to freeze this high-protein egg casserole after baking. Freezing raw eggs can affect the texture when baked later. For best results, bake first, cool completely, and then freeze individual portions.

How can I tell when it’s done baking?

The top should be golden and slightly puffed. When you insert a knife or toothpick into the center, it should come out clean. If you see wet egg, bake a little longer and check every 5 minutes.

Can I use frozen vegetables?

Yes, frozen vegetables work well—just make sure to thaw and drain them thoroughly before adding. Excess moisture can make the casserole watery.

Is this recipe suitable for kids?

Absolutely! It’s mild, cheesy, and full of familiar flavors that even picky eaters tend to enjoy. You can also sneak in extra veggies for a nutritious boost.

Conclusion & Call to Action

This high-protein egg and cottage cheese casserole is more than just a recipe—it’s a nourishing, dependable, and delicious way to start your day with energy and intention. It’s simple enough for a busy weekday breakfast and special enough to serve at a brunch gathering with friends or family.

What makes this recipe so powerful is its versatility. It works with whatever you’ve got on hand, can be customized to suit any palate, and holds up beautifully for leftovers and meal prep. The balance of protein, vegetables, and healthy fats helps you feel satisfied, focused, and fueled—without reaching for a sugar-loaded breakfast bar or skipping your morning meal altogether.

I truly hope this casserole becomes a go-to in your kitchen just like it has in mine. It’s one of those recipes that proves healthy food doesn’t have to be boring or complicated—it can be simple, delicious, and something you look forward to eating again and again.

If you give this recipe a try, I’d love to hear how it turned out for you. Feel free to leave a comment below, share your thoughts, or let me know how you customized it. And if you snap a photo, be sure to tag me on social media—I always love seeing your creations and how you make them your own.

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