High Protein Breakfast Casserole

Turkey sausage, eggs, cottage cheese and fresh vegetables including baby spinach and bell peppers come together to make one heck of a powerhouse high protein breakfast casserole that tastes wonderful fresh out of the oven (and makes your house smell amazing!) but it also reheats well for a quick grab-and-go high protein breakfast option if you need something simple on a busy weekday morning.

High Protein Breakfast Casserole

Beginning my morning with this breakfast casserole kicks the day off on a high note, as it helps me ease into the day feeling satisfied without feeling weighed down. I love knowing I’m getting a decent amount of protein into my body first thing along with nutrient-dense vegetables and appreciate the way this breakfast casserole feels like a practical, easy way to ensure that happens. When I take the time to prep this high protein recipe ahead of time, I’m always grateful for the forethought because it makes my mornings run a little smoother and I honestly wake up excited to dive into a slice of this casserole. (Not quiiite as excited as I am for my morning cup of coffee but that’s some stiff competition.)

Additionally, from a practicality standpoint, eating a breakfast high in protein has been linked to reduced cravings later in the day and better energy levels throughout the morning. As a mom of three boys, I’ll take all of that please. And if you’re like me (and basically everyone on the Internet over 30 these days) and are looking for more protein dense ways to start your day, you may be interested in this blog post as well: High Protein Breakfasts. And this cottage cheese zucchini breakfast casserole is another high-protein winner as well!

Is A High-Protein Breakfast Good

A high-protein breakfast offers a ton of benefits, including helping you feel satisfied longer, but also helping with muscle maintenance and overall metabolic health. Protein works differently in the body compared to carbohydrates and fats, as it slows digestion and increases satiety hormones, helping you feel full longer and naturally reducing cravings throughout the day.

Another major benefit of eating protein first thing in the morning is blood sugar stability. Unlike high-carb breakfasts that can cause spikes and crashes, protein supports steady energy levels throughout the morning. That means fewer mid-morning slumps, better mood, and more consistent focus. Heck yes! And for anyone doing resistance training or trying to maintain lean muscle, starting the day with protein helps support muscle repair and preservation.

How Much Protein is Considered a High-Protein Breakfast

While needs vary based on age, activity level, and goals, most experts consider 20–30 grams of protein at breakfast to be “high protein.” Some active individuals or those focused on muscle building may choose to consume more protein, but my general goal with each meal when I’m prioritizing protein is to get in 25-30 grams of protein in a meal.

This breakfast casserole delivers 36 grams of protein in a single serving thanks to the combination of eggs, turkey sausage, and cottage cheese. Instead of relying on a single protein source, you’re layering them together in one dish, which makes it a little easier to hit a higher amount of protein in a way that still feels flavorful and delicious.

What Does a High-Protein Breakfast Do

Reduces Hunger Hormones and Controls Cravings

Protein helps suppress hunger hormones like ghrelin, which can significantly reduce cravings later in the day. Starting with a protein-rich meal means you’re less likely to reach for snacks mid-morning.

Preserves Muscle Mass

During weight loss or resistance training, protein helps preserve lean muscle mass and supports recovery and strength.

Provides Steady Energy and Focus

Unlike sugar-heavy breakfasts, protein offers sustained energy. This supports cognitive performance, focus, and productivity throughout the morning.

Slightly Boosts Metabolism

Protein has a higher thermic effect than fats or carbs, meaning your body burns more calories digesting it. While the boost is modest, every little bit helps—and it’s another win for starting your day strong.

High Protein Breakfast Casserole Recipe

This breakfast turkey sausage casserole is savory, satisfying, and ideal for meal prep. It bakes up golden brown, slices cleanly, and tastes just as good reheated as it does fresh from the oven.

Ingredients

Here’s everything you need to make this high protein breakfast casserole:

• 1 pound breakfast turkey sausage (chicken or pork sausage may also be used)
• 2 teaspoons olive oil
• 1 small onion, finely diced
• 2 bell peppers, diced (I love using a red bell pepper plus another color)
• 3 cups baby spinach, roughly chopped
• 12 eggs
• 1 teaspoon salt
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 2 cups cottage cheese
• Olive oil or cooking spray
• Chopped green onions, for topping

Instructions

Step 1: Preheat your oven to 350 degrees. Lightly coat a medium-size casserole dish (7×10) with olive oil or cooking spray.

Step 2: Add the turkey sausage to a skillet over medium-high heat. Break it up with a spoon and cook for 8–10 minutes until fully cooked and lightly golden brown. Transfer to a plate and set aside.

Step 3: In the same skillet, add olive oil, diced onion, and bell peppers. Cook for a few minutes until softened and fragrant. Remove from heat.

Step 4: In a large bowl, whisk together the eggs, salt, garlic powder, and black pepper. Stir in the cottage cheese until combined.

Step 5: Add the cooked turkey sausage, sautéed bell peppers and onion, and baby spinach to the egg mixture. Stir until everything is evenly distributed.

Step 6: Pour the mixture into the prepared casserole dish, spreading it evenly.

Step 7: Bake for 40–45 minutes, until the center is cooked through and mostly firm. If the top starts browning too quickly, loosely cover with foil halfway through.

Step 8: Allow the casserole to cool for 10 minutes. Top with chopped green onions, slice, and enjoy!

Why I Love This Recipe for Meal Prep

This breakfast casserole is a dream for meal prep. It’s filling, flavorful, and holds up beautifully without drying out.

Once cooled, slice the casserole into portions and store in an airtight container in the fridge for up to 4–5 days. Reheat slices in the microwave for about 40-60 seconds (start low and check on it!) for an easy high protein breakfast on busy mornings. You can also freeze individual slices for longer storage. Wrap tightly and freeze for up to two months—perfect for having a protein-packed option ready whenever you need it.

High Protein Breakfast Casserole

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High Protein Breakfast Casserole

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• Author: Julie
• Prep Time: 10
• Cook Time: 40
• Total Time: 50 minutes
• Yield: 6 servings 1x
• Category: breakfast
• Method: oven, stovetop
• Cuisine: American

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Description

A high protein breakfast casserole, loaded with savory turkey sausage, fluffy eggs and creamy cottage cheese that bakes up rich and satisfying with bell peppers and fresh baby spinach adding vibrant pops of color and flavor

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Ingredients

Scale 1x2x3x

• 1 pound breakfast turkey sausage
• 2 teaspoons olive oil
• 1 small onion, finely diced
• 2 bell peppers, diced
• 3 cups spinach, roughly chopped
• 12 eggs
• 1 teaspoon salt
• 1/2 teaspoon garlic powder
• 1/4 teaspoon pepper
• 2 cups cottage cheese
• Olive oil or cooking spray
• Chopped green onions

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Instructions

5. Preheat oven to 350 degrees.
6. Add the breakfast turkey sausage to a skillet over medium high heat. Break up the turkey (I love this meat chopper for ground meat) and cook for 8-10 minutes until browned and cooked through. Transfer to a plate
7. Add olive oil to the same skillet you just used for the turkey. Add in the onion and red pepper and cook for a few minutes until softened and onion becomes translucent. Remove the pan off the heat.
8. Add the eggs, salt, garlic powder, and pepper to a large bowl and whisk until combined. Stir in cottage cheese. Then, stir in the turkey sausage mixture and the fresh spinach.
9. Coat the bottom and sides of a medium casserole dish (7×10) with olive oil or spray with cooking spray. Pour casserole into the casserole dish and bake casserole for 40-45 minutes, until the center is cooked through and mostly firm. Note: Check the casserole halfway through, and cover with foil if the top is starting to brown too much.
10. Allow casserole to cool for 10 minutes. Top with chopped green onions, slice, and enjoy!

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Nutrition

• Serving Size: 6 servings
• Calories: 353
• Sugar: 4g
• Fat: 21g
• Saturated Fat: 6g
• Carbohydrates: 6g
• Fiber: 1g
• Protein: 36g