I share Cottage Cheese Egg Casserole Recipes that blend Mediterranean spinach, sundried tomatoes, and Feta into a high-protein egg bake with a surprising 30 grams of protein per serving, ideal for potlucks.

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Cottage Cheese Egg Bake

i bring this Cottage Cheese Egg Bake to every brunch i host because people never expect how rich it tastes while still being light. The way cottage cheese and eggs play together gives the bake a silky, almost custardy texture that fools everyone into asking for a second slice.

It travels well, reheats great and packs enough protein to make you feel legit about going back for seconds. I love that it balances simple pantry confidence with a surprising bright note that keeps folks guessing.

High Protein Egg Casserole With Cottage Cheese

Ingredients

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Eggs add protein, structure and a tender custard texture when baked, they’re flexible.
Cottage cheese makes it creamy, bumps protein and keeps the bake moist without heaviness.
Baby spinach folds down silky, adds iron and fiber, brightens the flavor and color.
Sun dried tomatoes bring sweet tang, chewy bursts of umami and concentrated tomato flavor.
Feta gives salty creaminess and a Mediterranean punch, melts a bit while staying crumbly.
Garlic and onion add savory depth, a warm base that makes everything taste homey.
Olive oil helps sauté veggies, adds ripe fruitiness and healthy fats for better texture.

Ingredient Quantities

12 large eggs, room temp

4 cups low fat cottage cheese (about 900 g)

1/3 cup whole milk or unsweetened dairy alternative

1 cup crumbled feta cheese (about 150 g)

3/4 cup sun dried tomatoes, oil packed, chopped

6 cups packed fresh baby spinach (about 170 g), stems removed

1 small yellow onion, finely chopped

2 cloves garlic, minced

1 tbsp olive oil

1 tsp kosher salt (adjust to taste)

1/2 tsp freshly ground black pepper

1 tsp dried oregano

1/4 cup grated Parmesan cheese, optional

Nonstick spray or extra oil for the baking dish

How to Make this

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1. Preheat oven to 350°F (175°C) and grease a 9×13 inch baking dish or similar with nonstick spray or a little olive oil.

2. Chop the onion and sun dried tomatoes, mince the garlic. Drain most of the oil from the sun dried tomatoes but keep a teaspoon or two if you like extra flavor.

3. Heat 1 tbsp olive oil in a large skillet over medium heat. Add the chopped onion and cook until soft and translucent, about 3–4 minutes. Stir in the garlic for 30–45 seconds until fragrant.

4. Add the baby spinach in batches, cooking and stirring until wilted and most of the moisture is gone. Turn off the heat, stir in the chopped sun dried tomatoes, then transfer mixture to a colander or paper towel and press to remove excess liquid so your bake won’t be watery.

5. In a large bowl whisk the 12 eggs with 1 tsp kosher salt, 1/2 tsp black pepper and 1 tsp dried oregano. Stir in the 4 cups cottage cheese and 1/3 cup milk until combined. Hack: if you want an ultra creamy texture pulse the eggs, cottage cheese and milk in a blender for 10–20 seconds first, then pour back into the bowl.

6. Fold in 1 cup crumbled feta and the cooked spinach/tomato mixture. If using, stir in 1/4 cup grated Parmesan. Taste a little and adjust salt only if needed since feta is already salty.

7. Pour the mixture into the prepared baking dish and smooth the top. Sprinkle a little extra feta or parmesan on top if you want a golden crust.

8. Bake in the preheated oven for about 35–45 minutes, until the center is set and the edges are lightly golden. A knife inserted near the center should come out mostly clean.

9. Let the egg bake rest for 10–15 minutes before slicing so it finishes setting and slices cleanly. Serve warm or at room temp.

10. Leftovers keep covered in the fridge for up to 4 days, reheat in the oven or microwave. Tip: it also freezes well in portions, thaw overnight in the fridge before reheating.

Equipment Needed

1. Oven (set to 350°F / 175°C)
2. 9×13 inch baking dish or similar, greased well
3. Large skillet or frying pan
4. Large mixing bowl
5. Whisk (or fork) and measuring spoons/cups
6. Blender or immersion blender for the creamy hack (optional)
7. Chef’s knife and cutting board
8. Colander or a stack of paper towels to press out excess liquid
9. Spatula or wooden spoon

FAQ

How do I stop the bake from being watery? If it's watery it's usually the spinach or the cottage cheese. Sauté the spinach until it's fully wilted, then squeeze it in a clean towel or paper towels to get rid of extra water. Cook the onion and garlic so they dont release moisture in the oven. You can also blend the cottage cheese quick for a smoother texture, and let the finished bake rest 10 to 15 minutes so it firms up.

Can I make this ahead or freeze it? Yes. Bake, cool, cover and refrigerate up to 3 to 4 days. Reheat slices in the oven at 350F until warm, or microwave single portions. For freezing, cut into portions, wrap well and freeze up to 1 to 2 months; thaw overnight in the fridge then reheat.

What can I swap for cottage cheese or feta? Ricotta is the closest swap for cottage cheese if you want similar texture. Greek yogurt works too but will change firmness. For feta you can use goat cheese or omit it and add more Parmesan. If you need lower sodium pick a low salt feta or rinse it briefly.

How do I know when it's done? The edges should be set and slightly golden, the center will still jiggle a bit but not be liquid. A toothpick in the center should come out mostly clean. For accuracy the internal temp should hit about 160 to 165F. Let it rest before slicing so it finishes setting.

Can I add other vegetables or proteins? Totally. Roasted peppers, mushrooms, zucchini, cooked ham, bacon or sausage all work great. Just cook high-moisture veggies first so they dont make the bake soggy. This recipe is naturally gluten free and can be keto friendly depending on what you add.

Do I need to drain the sun dried tomatoes or keep the oil? If they're oil packed I usually chop them and pat excess oil off with a towel if its too greasy, but a little oil adds flavor so dont strip it all away. If they're dry packed rehydrate them in warm water for 10 minutes then drain and chop.

Cottage Cheese Egg Bake (Frittata) Recipe Substitutions and Variations

Cottage cheese (4 cups): Sub with 4 cups whole-milk ricotta, or 3 cups plain Greek yogurt + 1 cup ricotta. Ricotta keeps the curdy texture, yogurt makes it tangier — if using yogurt, strain 20-30 minutes in cheesecloth so it’s not too wet.
Feta (1 cup): Swap for crumbled goat cheese for a similar tang, or 1 cup shredded sharp cheddar for a milder, melty result. Taste and cut back on added salt if using goat.
Sun dried tomatoes, oil packed (3/4 cup): Use 3/4 cup jarred roasted red peppers (chopped), or 1 1/2 cups halved cherry tomatoes roasted until caramelized. If you only have dry-packed sundried tomatoes, soak in warm water 10 minutes and drain before chopping.
Baby spinach (6 cups): Replace with 6 cups baby arugula for a peppery bite, or 4 cups chopped kale or Swiss chard (saute first until wilted, squeeze out excess moisture). Kale will need a bit more cooking so the bake isnt soggy.

Pro Tips

1. Squeeze the spinach and chopped sun dried tomatoes like crazy, use a clean kitchen towel or lots of paper towels, otherwise the bake turns out watery and sad.

2. For an ultra creamy texture pulse the eggs, cottage cheese and milk in a blender for about 10 to 20 seconds, dont overdo it or you’ll get foam, and make sure the eggs are room temperature so everything mixes smooth.

3. Be careful with salt since the feta is already salty, taste the mix before adding more, you can always add a little at the table but you cant take it away once its in.

4. Let the casserole rest 10 to 15 minutes before slicing, it firms up and cuts way cleaner, or pop it in the fridge for 20 minutes if you want perfect squares for meal prep.