Cottage Cheese Casserole (20g Protein, 220 Calories, Low-Carb)

This Cottage Cheese Casserole is a high-protein meal, perfect for breakfast or a light dinner, packed with 20 grams of protein per serving for only 220 calories. It’s perfect for adding proteins to your meals, delicious plain, or on top of a piece of toasted sourdough bread for a complete meal.

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While the whole recipe is just below, don’t miss all my tips further down, including process shots, ingredient swaps, tips, and more!

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Cottage Cheese Casserole

This Cottage Cheese Casserole is a high-protein meal, perfect for breakfast, or a light dinner packed with 20 grams of protein per serve for only 220 kcal. It's perfect to add proteins to your meals, delicious plain, or on top of a piece of toasted sourdough bread for a complete meal.

Author: Carine Claudepierre

Prep: 10 minutes mins

Cook: 20 minutes mins

Total: 30 minutes mins

Yield: 4 portions

Serving Size: 1 servings (1/4 of the dish)

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Ingredients

US CustomaryMetric

• ▢ 1 cup Cottage Cheese (note 1)
• ▢ 3 large Eggs
• ▢ ½ cup Egg White equivalent to 3 egg white
• ▢ 1 ½ cup Baby Spinach (note 2)
• ▢ ⅓ cup Parsley (note 3)
• ▢ ⅓ cup Grated Parmesan (note 4)
• ▢ ⅔ cup Grated Mozzarella (note 5)
• ▢ ½ teaspoon Garlic Powder
• ▢ 1 teaspoon Dried Oregano
• ▢ ¼ teaspoon Salt

Instructions

• Preheat the oven to 400°F (200°C). Spray a 8-inch ceramic pan with olive oil. Set aside.
• Roughly chop the baby spinach leaves. Set aside.
• In a high-speed blender, blend the eggs, egg whites, cottage cheese, Parmesan cheese, garlic powder, salt, and oregano until creamy and smooth.
• Place the chopped spinach and chopped parsley in the pan.
• Pour the egg mixture on top, stir with a spoon to combine evenly.
• Sprinkle the mozzarella on top of the pan.
• Place the pie plate on the middle rack of the oven and bake for 25-30 minutes at 400°F (200°C) until the eggs are set and the center is not jiggly.
• Remove from the oven, and let it cool for 10 minutes before slicing.
• Slice into quarters, and some liquid will appear at the bottom of the pan. Tilt the pan over the sink to remove the liquid. Serve warm on a piece of toasted sourdough bread, or with lettuce for a low-carb meal.

Notes

Note 1: You can use full-fat or low-fat cottage cheese for this recipe.

Note 2: For frozen spinach, use 5 pounds frozen spinach, thaw, cook in a lightly oiled pan over medium heat, stirring once in a while, until the moisture from the spinach evaporates. Cool down before using in this recipe.

Note 3: Or spring onion, finely sliced.

Note 4: Or feta cheese.

Note 5: Or grated cheddar.

Storage: Store in the fridge for up to 4 days covered with foil.

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NutritionServing Size: 1 servings (1/4 of the dish)

Yield: 4 portions

Nutrition

Serving: 1 servings (1/4 of the dish)Calories: 223.8 kcal (11%)Carbohydrates: 6.2 g (2%)Fiber: 1.1 g (5%)Net Carbs: 5.1 gProtein: 21.2 g (42%)Fat: 12.5 g (19%)Saturated Fat: 5.9 g (37%)Polyunsaturated Fat: 1.1 gMonounsaturated Fat: 3.6 gTrans Fat: 0.01 gCholesterol: 170.4 mg (57%)Sodium: 544.7 mg (24%)Potassium: 325.9 mg (9%)Sugar: 2.9 g (3%)Vitamin A: 2542 IU (51%)Vitamin B12: 1.1 µg (18%)Vitamin C: 33.7 mg (41%)Vitamin D: 0.9 µg (6%)Calcium: 262.3 mg (26%)Iron: 1.7 mg (9%)Magnesium: 34 mg (9%)Zinc: 1.8 mg (12%)

Ingredients and Substitutions

You only need a handful of ingredients for this recipe. Here’s how to pick and swap them!

• Cottage Cheese – This provides the primary source of protein and a creamy texture to the casserole. You can use full-fat or low-fat cottage cheese here, depending on your preference.
• Eggs – Eggs act as a binder, holding all the ingredients together and creating a cohesive casserole structure.
• Egg White – Adding extra egg whites boosts the protein content without adding much fat, keeping the casserole light.
• Baby Spinach – This brings a mild, earthy flavor and adds a healthy dose of greens to the dish. If you are using frozen spinach, you must cook it first to remove excess moisture.
• Parsley – This fresh herb adds a vibrant, slightly peppery flavor that brightens the casserole. You can also use finely sliced spring onions for a similar fresh note.
• Grated Parmesan – This cheese contributes a salty, umami flavor that complements the other ingredients. Feta cheese also works well as a savory alternative.
• Grated Mozzarella – Mozzarella adds a delicious melty texture and mild, milky flavor to the top of the casserole. You can also use grated cheddar for a sharper cheese flavor.
• Garlic Powder – This dried spice provides a warm, savory garlic flavor that enhances the overall taste.
• Dried Oregano – Oregano adds a classic, aromatic herbaceous note, giving the casserole a Mediterranean touch.

How to Make Cottage Cheese Casserole

This recipe is much simpler than you’d think, as you pretty much just blend everything. Here’s how to make it.

Combine the batter ingredients in the jug of a blender and blend until smooth.

Chop the spinach and parsley finely with a knife and place them at the bottom of a baking dish.

Pour the batter onto the diced spinach and parsley, stir to combine, and add the shredded cheese on top.

Bake the casserole for 25-30 minutes at 400°F (200°C).

Carine’s Tips

Let me share a few more tips for a perfect casserole!

• Drain Spinach – If you are using frozen spinach, make sure you cook it and squeeze out all the excess water. This prevents your casserole from becoming watery.
• Add Protein – Don’t limit yourself to just the base recipe! Stir in 1/2 cup of extra protein like shredded rotisserie chicken or cooked mushrooms (make sure they are cooked, not raw, to avoid excess moisture).
• Cheese Swap – Try different cheeses to change the flavor profile. Try feta instead of Parmesan, or use cheddar in place of mozzarella for a different cheesy taste.
• Drain Liquid – After baking, always drain any liquid that collects at the bottom of the pan. This helps keep the casserole from getting soggy.
• Individual Storage – For best results, store each cooled slice individually in an airtight container in the fridge. This keeps them fresh longer.
• Serving Suggestions – This casserole is delicious on its own as a high-protein meal, or you can serve it with a fresh green salad for a low-carb option. For those not watching carbs, it’s fantastic on a piece of toasted sourdough bread.
• Smooth Blend – Make sure your egg and cheese mixture is perfectly smooth after blending. This creates a uniform texture in your casserole.
• Even Distribution – When you add the spinach and herbs to the pan, spread them out evenly before pouring the egg mixture. This ensures every bite has flavor.
• Check Doneness – To make sure your casserole is cooked through, gently shake the pan. The center should be set and not jiggly.

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