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This high protein breakfast casserole combines turkey sausage, cottage cheese, cheddar, eggs, and green chiles for a hearty, low-carb make-ahead breakfast. With about 31 grams of protein per serving, this easy egg bake is perfect for meal prep, brunch, or feeding a crowd.
I am super excited to share this recipe with you! I have been recipe testing a lot of high protein recipes since I have been teaching my son, who just started college, how to cook. he want a lot of high protein recipes so I have been working on high protein breakfast, lunch, dinner, and snack recipes. This one is one of my favorites and I keep making it on repeat since it is perfect to make ahead of time and eat it all week long.
It is super high is protein thanks to eggs, turkey breakfast sausage, cottage cheese, and cheddar cheese. The combination makes it a healthy protein powerhouse breakfast.
If you’ve been searching for a breakfast casserole that’s actually filling — not just eggs and cheese, but real, satisfying protein — this is the one. This high protein turkey sausage and green chile egg casserole combines savory turkey breakfast sausage, creamy cottage cheese, sharp cheddar, and diced green chiles into one hearty, cheesy bake. It’s got all the comforting flavor of a classic green chile egg casserole, but with turkey sausage folded in for extra protein.
Cottage cheese is the star ingredient of this recipe. Blended right into the egg mixture, it disappears completely into the bake, adding moisture, richness, and a serious protein boost without any noticeable curds or cottage cheese flavor. Combined with the turkey sausage, this casserole delivers close to 30 grams of protein per serving — a number that’s hard to hit with a typical egg bake, let alone one this easy to throw together.
This is also one of the most practical breakfasts you can make. It comes together in one bowl and one baking dish, can be fully assembled the night before, and reheats beautifully all week long — which makes it ideal for meal prep, weekend brunch, holiday mornings, or feeding a house full of overnight guests.
Why this recipe is high protein:
Several ingredients in this casserole work together to push the protein count well above a typical egg bake:
- Eggs are the foundational protein source, providing a solid baseline in every bite. The eggs add 72 grams of protein.
- Cottage cheese blends into the egg mixture and adds significant protein without adding much fat or many calories, all while keeping the texture light and custardy. The cottage cheese alone adds 42 grams of protein.
- Turkey breakfast sausage adds a leaner source of protein compared to traditional pork sausage, boosting the overall protein count while keeping the fat content more moderate. The added protein amount is 96 grams.
- Cheddar cheese rounds things out with additional protein along with that melty, savory flavor everyone expects from a breakfast casserole. The cheese adds 56 grams of protein.
Together, these ingredients create a casserole that’s genuinely filling and satisfying, not just calorically dense — a meaningful difference if you’re trying to eat more protein without sacrificing flavor.
Ingredients for Turkey Sausage and Green Chile Egg Casserole:
See the recipe card below for exact measurements and instructions.
- Large Eggs
- Cottage cheese — I like to use Good Culture or Daisy, but any cottage cheese will work.
- Salt and pepper, to taste
- Diced Green Chiles
- Ground turkey breakfast sausage — I used the Jimmy Dean NEW Premium Turkey Sausage Roll.
- Shredded cheddar cheese
- Optional: sautéed onions and jalapeños, for extra flavor and heat
Using ground turkey breakfast sausage instead of traditional pork sausage is part of what keeps this casserole leaner while still delivering that classic, savory breakfast sausage flavor.
How to make Turkey Sausage and Green Chile Egg Casserole:
- Preheat the oven. Preheat your oven to 350°F and grease a 9×13 baking dish.
- Cook the sausage. In a skillet over medium heat, cook the ground turkey breakfast sausage, breaking it up as it browns, until fully cooked through. If using onions or jalapeños, sauté them with the sausage until softened. Drain any excess liquid and set aside to cool slightly.
- Blend the egg base. In a large bowl, whisk together the eggs and cottage cheese until well combined. Season with salt and pepper.
- Add the mix-ins. Stir in the diced green chiles, cooked turkey sausage, and shredded cheddar cheese, reserving a small handful of cheese to sprinkle on top if desired.
- Assemble. Pour the mixture into the prepared baking dish and spread into an even layer. Top with the reserved cheese, if using.
- Bake. Bake for 32–42 minutes, or until the center is set and no longer jiggly, and the top is lightly golden.
- Rest and serve. Let the casserole rest for a few minutes before slicing into squares and serving.
Tips for the Best High Protein Breakfast Casserole:
- Don’t overbake. Pull the casserole out as soon as the center is just set — overbaking eggs leads to a rubbery, less tender texture.
- Drain the sausage well. Excess grease from the cooked sausage can make the casserole watery, so drain it thoroughly before mixing it in.
- Let it rest before slicing. A few minutes of resting time helps the casserole set up, making for cleaner slices.
- Grate your own cheese if possible. Freshly grated cheese melts more smoothly than pre-shredded, bagged cheese, which is coated in anti-caking agents.
- Make it the night before. This casserole is an excellent make-ahead option — assemble it, cover, and refrigerate overnight, then bake fresh in the morning.
Variations:
- Add sautéed onions and jalapeños. As noted in the recipe, sautéing these along with the sausage adds extra depth of flavor and a bit more heat.
- Swap the cheese. Pepper jack or Colby jack can be used in place of cheddar for a different flavor profile.
- Make it spicier. Use hot green chiles instead of mild, or add fresh diced jalapeños for more heat.
- Add bell peppers. Diced bell peppers sautéed with the sausage add color, crunch, and extra vegetables.
- Try a different sausage. Ground chicken sausage or a spicier turkey chorizo can be swapped in for a different flavor.
Serve with homemade salsa or avocado salsa
How to Store and Reheat Leftover Casserole:
Store leftover casserole in an airtight container in the refrigerator for up to 4 days. Reheat individual portions in the microwave, or warm the entire dish, covered, in a 350°F oven until heated through.
Can You Freeze This Breakfast Casserole?
Yes, this casserole freezes well, making it a great meal-prep option. You can freeze it in a couple of ways:
- After baking: Let the casserole cool completely, then slice into individual portions and freeze in an airtight, freezer-safe container for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Before baking: Assemble the casserole completely, cover tightly, and freeze unbaked. Thaw overnight in the refrigerator, then bake as directed, adding a few extra minutes to the bake time if it’s still cold from the fridge.
Frequently Asked Questions:
Can I taste the cottage cheese in this casserole? No — once blended with the eggs and baked, cottage cheese loses its curd texture and blends seamlessly into the casserole, adding moisture and protein without any noticeable flavor or texture.
Can I make this casserole ahead of time? Yes, this is a great make-ahead breakfast. Assemble the entire casserole, cover, and refrigerate overnight, then bake it fresh in the morning.
Is this recipe low-carb or keto-friendly? Yes, this casserole is naturally low in carbohydrates, coming in at approximately 4 grams of carbs per serving, since it doesn’t include any bread, potatoes, or flour-based filler.
Can I use regular pork sausage instead of turkey sausage? Yes, though it will increase the fat and calorie count per serving compared to turkey sausage, while the protein count will stay fairly similar.
Why is my casserole watery? This is usually caused by not draining the cooked sausage well enough, or using a green chile variety with excess liquid that wasn’t drained first. Make sure to drain both well before mixing them into the egg base.
Can I use egg whites instead of whole eggs? Yes, you can substitute some or all of the whole eggs with egg whites (using about 2 egg whites per whole egg) for an even leaner casserole, though the texture will be slightly less rich.
How do I know when the casserole is fully cooked? The center should be set and no longer jiggly when you gently shake the pan, and a knife inserted in the center should come out clean.
High Protein Recipes:
These high-protein recipes use cottage cheese to boost the protein content. It creates a creamy, melt-in-your-mouth texture.
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High Protein Turkey Sausage Green Chile and Egg Casserole
Ingredients
- 16 ounces Turkey Breakast Sausage (Jimmy Dean Premium Turkey Sausage Roll)
- 12 large Eggs
- 1 1/2 cups Cottage Cheese
- 1/2 teaspoon Salt
- 1/2 teaspoon Pepper
- 4 ounces Diced Green Chiles
- 2 cups Shredded Cheddar Cheese
Optional:
- sauteed onions, jalapenos, red peppers
Instructions
- Preheat the oven. Preheat your oven to 350°F and grease a 9×13 baking dish.
- Cook the sausage. In a skillet over medium heat, cook the ground turkey breakfast sausage, breaking it up as it browns, until fully cooked through. If using onions or jalapeños, sauté them with the sausage until softened. Drain any excess liquid and set aside to cool slightly.
- Blend the egg base. In a large bowl, whisk together the eggs and cottage cheese until well combined. Season with salt and pepper.
- Add the mix-ins. Stir in the diced green chiles, cooked turkey sausage, and shredded cheddar cheese, reserving a small handful of cheese to sprinkle on top if desired.
- Assemble. Pour the mixture into the prepared baking dish and spread it into an even layer. Top with the reserved cheese, if using.
- Bake. Bake for 32–42 minutes, or until the center is set and no longer jiggly, and the top is lightly golden
- Rest and serve. Let the casserole rest for a few minutes before slicing into squares and serving. Serve with fresh salsa, sour cream, or for extra protein, top with plain Greek yogurt.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Hi, MH! Can I substitute egg whites for the eggs to reduce the fat content? Love your recipes!!
Hi Jeff! Absolutely! You can substitute egg whites for the eggs or use half whole eggs and half egg whites. Great idea!