This is a protein-packed baked casserole that works perfectly for breakfast, lunch, or meal prep. It’s rich, cheesy, filling, and keeps you full for hours — exactly the kind of dish people make in foil pans for the week.
🧾 Ingredients (2 foil pans or 1 large casserole)
Protein Base
- 1½ lb lean ground sausage or ground beef
(chicken or turkey sausage works great too) - 8 large eggs
- 1 cup egg whites (extra protein boost)
- 1 cup cottage cheese (blended smooth)
- ½ cup heavy cream or milk
(use milk for lighter calories)
Cheese Layer
- 1½ cups shredded cheddar cheese
- 1 cup mozzarella or Monterey Jack
- ½ cup Parmesan cheese
Seasonings
- 1 tsp salt
- 1 tsp black pepper
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp paprika or chili flakes (optional)
Optional Add-Ins (still high protein)
- Diced cooked bacon
- Chopped bell peppers or onions
- Mushrooms or spinach
⏱ Time
- Prep: 15 minutes
- Bake: 35–40 minutes
- Total: ~55 minutes
👩🍳 Instructions
1️⃣ Cook the Meat
Brown the sausage or ground meat in a skillet over medium heat until fully cooked. Drain excess fat.
2️⃣ Mix the Egg Base
In a large bowl, whisk together:
- Eggs
- Egg whites
- Cottage cheese
- Cream or milk
- Seasonings
Whisk until smooth and creamy.
3️⃣ Assemble
- Lightly grease foil pans or baking dish
- Spread cooked meat evenly in the bottom
- Pour egg mixture over the meat
- Sprinkle all cheeses evenly on top
4️⃣ Bake
Bake at 375°F (190°C) for 35–40 minutes, until:
- Center is set
- Top is golden and bubbly
Let rest 5–10 minutes before slicing.
💪 High-Protein Nutrition (Approx. per slice, 1/8 pan)
- Protein: 30–35 g
- Calories: ~320–360
- Low carb & keto-friendly
🔁 Easy Variations
Extra High Protein
- Add another ½ cup egg whites
- Use fat-free mozzarella + lean turkey sausage
Lower Fat
- Use ground turkey
- Swap heavy cream for skim milk
Spicy
- Add jalapeños or hot sausage
🧊 Storage & Meal Prep
- Fridge: 4–5 days
- Freezer: Up to 2 months
- Reheats perfectly in microwave or oven
