Women's Health October 10, 2025 0 Comments

Unlock the Power: This High-Protein Egg Bake Will Transform Your Mornings and Fuel Your Hustle Like a Champion!

Ever scrambled to piece together a breakfast that’s actually worth waking up for—especially when the morning chaos hits like a freight train? Trust me, you’re not alone. What if I told you there’s a game-changing breakfast recipe that’s not just quick and easy but also loaded with protein and flavor, ready waiting in your fridge? Enter the high-protein egg bake—your new undercover secret weapon against hectic mornings and rushed routines. Picture this: prepped in advance, packed with nutritious goodness, and seriously customizable to fit whatever your fridge is whispering about. Whether you’re juggling a big family, need a grab-and-go that doesn’t taste like cardboard, or just want to fuel your day the smart way—this egg bake’s got your back. Ready to meet your breakfast game-changer? LEARN MORE

Having this simple egg bake prepped in the fridge is a lifesaver for busy mornings; a protein packed breakfast that doesn’t skimp on flavor. The whole family will love this one.

Mornings can be chaotic, which makes it hard to fit in a healthy breakfast. That’s why I love recipes that make a big batch that I can meal prep on the weekend to have something I can grab-and-go. This simple egg bake is one of those recipes!

As a matter of fact, this is my go-to breakfast for weekends when my kids, spouses and families are home. I bake them a day in advance sometimes and keep in the refrigerator. Then I just pull it out in the morning and heat up on around 250 degrees in the oven. It makes weekends when I’m cooking for large groups so much easier. Prep is the key!

You can follow the recipe as written with the chicken breakfast sausage and spinach or mix it up with other veggies or breakfast meat options. Round out your breakfast by pairing it with a piece of fruit or whole grain toast.

Explore even more healthy breakfast recipes to enjoy!

Why You’ll Love this Recipe

Meal Prep Friendly: this recipe makes 8 servings so you can easily bake it on the weekend and just reheat slices throughout the week for a healthy breakfast in 5 minutes or less.
High Protein: each serving of this simple egg bake is low in carbs and has 24 grams of protein to it’s a great way to start your day off right. Check out even more simple protein sources to add to your meal plan!
Easily Customizable: make this egg bake recipe your own by swapping out the breakfast meat or veggies with other ingredients you have on hand. I included a few of our favorites but honestly the options are endless!

What You Need to Make It

Here’s a quick snapshot of a few of the main ingredients you’ll need on hand to make this simple egg bake recipe. Check out the recipe card at the end of this post for the specific ingredient amounts.

ingredients to make high protein egg bake on counter

Chicken breakfast sausage: reaching for chicken breakfast sausage helps keep the saturated fat and calories in this egg bake in check. You can also use turkey breakfast sausage or turkey bacon.
Baby spinach: adds color and nutrients to this egg bake. Fresh is what I typically use but you could use frozen spinach as well, just make sure to thaw and drain before adding to the egg bake.
Eggs: you’ll need a full dozen eggs for this recipe since we’re making a big casserole dish.
Cottage cheese: adds richness to this dish in place of heavy cream. It also ups the protein! Check out even more protein-packed cottage cheese recipes you’ll love!
Mozzarella cheese: our top pick for cheese in this recipe, but you can easily swap with your favorite.

Variations

There are an endless number of ways that you can mix and match the add-ins for this egg bake. Here are some of our top suggestions:

Try a different veggie: spinach is great, but you could add any number of veggies to this dish. Next time you make it try these: chopped broccoli, diced bell peppers, tomatoes, zucchini, or mushrooms. You’ll love the anti-inflammatory benefits!
Swap the cheese: mozzarella is our top pick but you could swap for any cheese variety from cheddar to mexican cheese or even swiss.
Make it vegetarian: omit the breakfast sausage or substitute with a plant-based breakfast sausage.

How to Make this Simple Egg Bake

This high protein egg bake recipe is simple to put together in a few steps.

browning sausage in pan with wooden spoon

Brown the Sausage: Sauté chicken sausage for about ten minutes until browned

whisking eggs in glass bowl for high protein egg bake

Whisk the Eggs: In a large bowl, whisk together the eggs, cottage cheese, half of the mozzarella cheese, sea salt, and black pepper.

assembling sausage and spinach in pan for high protein egg bake

Assemble: Grease the bottom of a glass or ceramic 9×13 inch casserole dish. Arrange the browned sausage and spinach evenly at the bottom of the casserole dish. Pour the egg mixture over the sausage. Sprinkle the remaining cheddar cheese on top.

prepping to bake assembled egg bake dish

Bake and Serve: Bake for approximately 30 minutes, until the eggs are set and the cheese is melted.

overhead view of baked high protein egg dish ready to serve

Storage

Fridge: refrigerate any leftovers in an airtight container in the fridge for up to 4 days. Allow to cool to room temperature before storing to prevent excess condensation on the inside of the container which may make the egg bake soggy.

Freezer: slice and freeze this egg bake in an airtight container. Store for up to 3 months. Thaw overnight in the fridge and reheat slices in the microwave or toaster oven.

Large mixing bowl
Whisk
Casserole Dish

In a skillet, sauté chicken sausage for about ten minutes until browned
Meanwhile, preheat the oven to 375 degrees F (190 degrees C).
In a large bowl, whisk together the eggs, cottage cheese, half of the mozzarella cheese, sea salt, and black pepper.
Grease the bottom of a glass or ceramic 9×13 inch (22×33 cm) casserole dish. Arrange the browned sausage and spinach evenly at the bottom of the casserole dish.
Pour the egg mixture over the sausage. Sprinkle the remaining cheddar cheese on top.
Bake for approximately 30 minutes, until the eggs are set and the cheese is melted.