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HORMONE HEALTH BENEFITS OF CONSUMING PROTEIN
Here are some of the specific hormone health benefits you can expect when prioritizing high quality protein sources (30 grams of protein) at each meal:
+ REGULATES GLUCOSE (I.E.BLOOD SUGAR)
+ IMPROVES SATIETY
+ DECREASES APPETITE + HUNGER LEVELS
+ INCREASES MUSCLE MASS + STRENGTH
+ IMPROVES METABOLIC HEALTH + FAT BURNING
+ HELPS REPAIR TISSUES + ORGANS
+ REDUCES MOOD SWINGS
+ PROMOTES OPTIMAL OVULATORY CYCLES
+ BOOSTS ENERGY
+ REDUCES NAUSEA + FIRST-TRIMESTER PREGNANCY SYMPTOMS
HIGH PROTEIN COTTAGE CHEESE EGG BAKE INGREDIENTS
This high protein cottage cheese egg bake is loaded with hormone-healthy nutrients! Below are the main ingredients that contribute to this recipe’s delicious taste and nutrient-density.
+ FULL-FAT, ORGANIC COTTAGE CHEESE
Because, duh. I’m obsessed with this brand.
+ ORGANIC PASTURE-RAISED EGGS
Eggs help with texture and give a nice protein boost (60g!) They’re also rich in B vitamins, selenium and choline, a nutrient essential for ovarian health and fertility. Look for a brand that is pasture-raised and organic for the most benefits!
+ ORGANIC ITALIAN CHICKEN SAUSAGE
An excellent source of lean protein (almost 50 grams per pound!) and B vitamins, especially B12, which aids in optimal metabolic health. Just make sure you’re choosing a brand with minimal added sodium or preservatives.
+ ROASTED BUTTERNUT SQUASH
Roasted butternut squash (or sweet potatoes) adds so much delicious flavor to this egg bake, as well as fiber and vitamins A, C and E (helps to boost immunity and protect against oxidative stress)!
+ KALE
Kale is an amazing source of antioxidants and rich in indole-3 carbinol, a compound that assists your liver in flushing out excess estrogen (that could otherwise lead to pms and painful periods).
WHAT TO LOOK FOR WHEN CHOOSING A COTTAGE CHEESE BRAND
As with anything, not all cottage cheese brands are created equal! Below are my top tips to select a cottage cheese brand that will positively benefit your hormones and health, instead of detract from it.
+ CERTIFIED USDA ORGANIC
This means you’re not ingesting any growth hormones, synthetic additives or antibiotics given to conventionally raised cows.
+ FULL-FAT
Lower fat varieties have less calories and saturated fat, but they often compensate for a drier and less creamy consistency by adding gums, sweeteners or other artificial ingredients to mimic the texture of whole milk fat. I love the texture and taste of full-fat, and find it much more satiating.
+ LIVE + ACTIVE PROBIOTIC CULTURES
This ensures you are getting a dose of good for your gut probiotics!
+ MINIMAL, REAL INGREDIENTS
Make sure you’re avoiding adding sugars, thickeners like guar gum or artificial ingredients such as carrageenan, etc. which can cause inflammation.
And if you want a specific brand recommendation, this one is my go-to that includes all of the above and tastes absolutely delicious!
HOW TO MAKE THIS COTTAGE CHEESE EGG BAKE
Making this egg bake requires a few steps, but the end result is totally worth it (i.e. it’s the ultimate make ahead meal prep dish for a big portion of delicious leftovers). Below are the basic steps (for more detailed directions, refer to the recipe).
1) Roast your butternut squash in a 9×13 inch casserole dish at 400 F for 30 minutes.
2) While your squash is roasting, brown your Italian chicken sausage in a stovetop skillet over medium heat. Add in kale and continue to saute until the sausage is completely cooked through and kale is wilted.
3) Blend together the eggs, cottage cheese and seasonings.
4) When the squash is done cooking, remove from the oven and reduce the heat to 350 F. Add the sausage/kale mixture to the dish and pour the egg/cottage cheese blend evenly over the top. Option to sprinkle with cheddar cheese.
5) Place back in the oven and bake for 25-30 minutes, until the casserole is firm and edges are caramelized. Let cool for 10-15 minutes before serving.
HIGH PROTEIN COTTAGE CHEESE EGG BAKE SWAPS + ADD-INS
+ Swap The Veggies
I absolutely love the butternut squash or sweet potatoes and kale in this dish during the winter, but if you’re looking to mix it up roasted broccoli/cauliflower or sauteed mushrooms, bell peppers, onions or spinach would be delicious as well (and more ideal for spring/summer months).
+ Switch Up The Meat
Ground turkey sausage, lean beef, chorizo, bacon, ham or pork sausage would all add ample amounts of protein and flavor to this dish (just note the composition of each is different, with meat like pork sausage, chorizo and bacon adding more fat and salt to the dish).
+ Alternate The Cheese
You could swap the shredded raw cheddar for parmesan, Colby-Jack, mozzarella or even a dairy-free version (or leave off altogether if you prefer!)
COTTAGE CHEESE EGG BAKE COOKING + STORAGE TIPS
+ Partially Prep in Advance
If you’re looking for day of time-saving tips, try roasting the squash and cooking the sausage and kale the day before, letting both cool to room temp before placing in airtight glass containers and storing in the fridge. The morning of, add them to the casserole dish with the rest of the egg bake ingredients and bake!
+ Make Ahead, Chill, Then Reheat
My preferred method is to make this egg bake the night before, let it chill to room temperature, then tightly cover the casserole dish (with either a lid or foil) and store it in the fridge overnight. In the morning you can either uncover and pop it into the oven at 350 F for 15-20 minutes to warm, or heat individual portions in 30 second increments in the microwave until heated through.
+ Freeze, Then Reheat As Needed
This dish is the ultimate freezer-friendly meal! I prefer freezing it in individual portions in airtight freezer-safe containers. Remove from the freezer and let defrost in the fridge the night before, then heat in the microwave in 30 second increments until heated through.
+ TIPS FOR BRINGING TO A POSTPARTUM MAMA OR HOLIDAY GATHERING
This egg bake is the perfect meal to bring to a new mom OR holiday gathering. In this case I like to pre-cut it into individual-sized portions. You can either keep it in the casserole dish and cover if serving right away to reheat quickly, or put it in freezer-safe Tupperware if it’s being eaten later.
MORE HIGH PROTEIN COTTAGE CHEESE RECIPES
+ High Protein Pumpkin Cottage Cheese Muffins
+ High Protein Whipped Cottage Cheese
+ Viral High Protein Cottage Cheese Cookie Dough
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Photography by: Tanya Pilgram
High Protein Cottage Cheese Egg Bake
This delicious, high protein cottage cheese egg bake is the perfect make ahead meal for busy mornings, holiday gatherings or postpartum moms.
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PREP TIME: |
TOTAL TIME: |
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10 Mins |
01:10 Hours |
Ingredients
- Avocado oil or spray
- 1 small-sized butternut squash, peeled and chopped (about 3 cups) or 1 large yam/sweet potato, peeled and chopped into squares
- 2 cloves garlic, minced
- Sea salt and black pepper to taste
- 1 pound organic ground Italian chicken sausage *or other ground breakfast sausage/meat
- 1 small bunch of Lacinato kale, de-stemmed, chopped and rinsed
- 10 large, organic pasture-raised eggs
- 1 cup organic, full-fat cottage cheese
- 1 teaspoon garlic powder
- 1/2 teaspoon sea salt
- 1 cup organic, raw shredded cheddar cheese for topping
Instructions
- Preheat your oven to 400° F. Add chopped squash or sweet potato to a 9×13 inch baking pan or casserole dish and generously coat or spray with avocado oil. Mix in the minced garlic and sprinkle with sea salt and pepper. Bake for 30 minutes, tossing halfway through, until the squash/potato is soft and caramelized.
- While your sweet potato or squash is roasting, cook your ground Italian chicken sausage in a separate stovetop skillet over medium heat until browned. Add in your chopped kale and continue to cook until the kale is wilted and the meat is completely cooked through. Set aside until ready to use.
- Add the eggs, cottage cheese, garlic powder and sea salt to a blender and mix until texture is creamy and well combined.
- Once your squash or sweet potato is done baking, remove from the pan from the oven and immediately reduce the oven temperature to 350° F.
- Use a slotted spoon to scoop up the meat/kale mixture and tap off any excess grease, then distribute the mixture evenly over the squash or potato. Pour the egg mixture evenly over the top. Sprinkle evenly with the shredded cheddar, then bake in the oven for 25 to 30 minutes, until the center of the casserole is firm and the cheese is melted.
- Let cool for 10 minutes, then cut into squares. If desired, season with additional salt and pepper or hot sauce and serve.
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Download this recipe now and cook it later!
