This is the high-protein upgrade of the viral creamy veggie casserole you’re seeing everywhere. It’s loaded with vegetables, packed with protein, and finished with a rich, cheesy egg-based sauce that bakes into a golden, bubbly dream.
Perfect as:
- a stand-alone vegetarian high-protein meal
- a meal-prep lunch
- or a base recipe you can add chicken, turkey, or tofu to
⏱️ Servings & Timing
- Servings: 4–6
- Prep Time: 15 minutes
- Cook Time: 35–40 minutes
- Total Time: ~55 minutes
🛒 Ingredients
🥕 Vegetable Base
- 2 cups broccoli florets
- 1 cup mushrooms, sliced
- 1 cup zucchini, diced
- 1 cup bell peppers, chopped (any color)
- ½ cup carrots, finely diced
- ½ cup red onion, chopped
- 2–3 cloves garlic, minced
- 2 tbsp olive oil
- 1 tsp Italian seasoning
- Salt & black pepper, to taste
🧀 High-Protein Creamy Sauce
- 4 large eggs
- 1 cup Greek yogurt (plain, high-protein)
- ¾ cup low-fat cottage cheese, blended smooth
- 1 cup shredded cheese (cheddar, mozzarella, or a mix)
- ½ cup milk or unsweetened almond milk
- ½ tsp mustard (optional but recommended)
- Pinch nutmeg or paprika (optional)
- Salt & pepper to taste
🧀 Topping
- 1 to 1½ cups shredded cheese (mozzarella + cheddar works best)
🍗 Optional Protein Boosts (Choose One)
- 2 cups cooked chicken breast, diced
- 1½ cups ground turkey, cooked
- 1½ cups firm tofu, cubed & pan-seared
👩🍳 Step-by-Step Instructions
Step 1: Preheat & Prep
Preheat oven to 180°C / 350°F.
Lightly grease a medium baking dish with oil spray or olive oil.
Step 2: Sauté the Vegetables
Heat olive oil in a large skillet over medium heat.
- Add onion and garlic → sauté 2 minutes
- Add carrots → cook until slightly softened
- Add mushrooms, zucchini, peppers, and broccoli
- Season with salt, pepper, and Italian seasoning
- Cook 4–5 minutes (vegetables should be tender-crisp, not mushy)
👉 If using chicken or turkey, stir it in now.
Transfer mixture evenly into the baking dish.
Step 3: Make the Creamy High-Protein Sauce
In a large bowl, whisk together:
- Eggs
- Greek yogurt
- Blended cottage cheese
- Milk
- 1 cup shredded cheese
- Mustard, nutmeg, salt & pepper
Whisk until smooth and pourable.
Step 4: Assemble
Pour the creamy mixture evenly over the vegetables (like in the image).
Gently shake the dish so it settles into all the gaps.
Sprinkle the remaining shredded cheese evenly on top.
Step 5: Bake
Bake uncovered for 35–40 minutes, until:
- center is set (no jiggle)
- top is golden and bubbly
- edges are lightly browned
Let rest 5–10 minutes before slicing.
🥗 Nutrition (Approx. Per Serving – Veggie Only)
(Without added chicken)
- Calories: ~280–320
- Protein: ~22–26 g
- Carbs: ~12–15 g
- Fat: ~12–14 g
👉 With chicken added: 30–35 g protein per serving
🔄 Variations & Swaps
Low-Carb / Keto-Friendly
- Skip carrots
- Use full-fat Greek yogurt
- Add more cheese
Dairy-Free
- Use dairy-free yogurt
- Plant-based cheese
- Extra eggs for structure
Extra Flavor
- Add chili flakes
- Smoked paprika
- Fresh herbs (parsley, thyme)
🧊 Storage & Meal Prep
- Fridge: up to 4 days
- Freezer: slices freeze well up to 2 months
- Reheat in oven or air fryer for best texture
