American · breakfast
High-Protein Breakfast Casserole with Turkey and Broccoli
Video by Ethan Paff on YouTube · Open on YouTube
- Low carb (8.7 g net carbs) but not keto: 46% of the energy is from fat, and keto meals get about 60% or more
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
Lean turkey, eggs and cottage cheese give about 40 g protein for only 9 g net carbs a serve, with broccoli for vitamin C — a filling make-ahead breakfast with no bread or potato.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Mince half a shallot and the garlic and roughly chop the mushrooms. Heat the oven to 190°C (375°F). 0:21
- Brown the ground turkey in a hot pan over medium heat, seasoning it with 1 tsp salt, and flip it once the underside colours. 1:25
- Add the mushrooms to cook down with the meat, then the white pepper and sage; mash the mixture into a fine mince with a potato masher. Stir in the shallot and garlic and turn off the heat. 1:40
- Crack the 18 eggs into a large bowl, add the second tsp of salt and whisk well. 2:09
- Whisk in the cottage cheese (blend it first if you don't want curds), then the cooked turkey and mushroom mixture. 2:33
- Microwave the frozen broccoli with a splash of water for about 4 minutes, drain off the liquid so the bake isn't watery, and stir it in. 2:56
- Pour into a 9 × 13-inch (23 × 33 cm) glass baking dish (greasing is optional) and bake 40 minutes, until firm and browned on top. Cut into portions and refrigerate for the week. 3:26
Tip. The cook eats it as 5 big servings (about 550 kcal, 60 g protein each) and gives macros for 8 or 10; we use 8. Cottage cheese is salty, so you can halve the salt. Keeps 4–5 days in the fridge.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 8
Where the energy comes from one serve
- Net carbs 10%
- Protein 44%
- Fat 46%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High116%
64 µg a serve, mostly from eggs (54%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High104%
2.5 µg a serve, mostly from eggs (50%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin C High43%
38 mg a serve, mostly from frozen broccoli florets (99%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K High39%
46 µg a serve, mostly from frozen broccoli florets (93%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Zinc High32%
3.5 mg a serve, mostly from lean ground turkey (42%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 High32%
0.5 mg a serve, mostly from lean ground turkey (46%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin A High23%
204 µg a serve, mostly from eggs (82%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate High23%
94 µg a serve, mostly from eggs (53%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium Source17%
226 mg a serve, mostly from tubs 2% cottage cheese (56%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron Source15%
2.6 mg a serve, mostly from eggs (51%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin D Source13%
2.6 µg a serve, mostly from eggs (95%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Potassium Source12%
560 mg a serve, mostly from eggs (25%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source11%
45 mg a serve, mostly from lean ground turkey (26%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E Source11%
1.7 mg a serve, mostly from eggs (68%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Show the other 1
Omega-39%
0.1 g a serve, mostly from eggs (53%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Ethan Paff; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.