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High Protein Veggie Egg Bake {Low Cal, GF, Low Carb}

June 22, 2020

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This High Protein Veggie Egg Bake is loaded with veggies and protein for a healthy breakfast. Great option for meal prepping or a weekend brunch! Low Calorie + Low Carb + Gluten Free

This High Protein Veggie Egg Bake is loaded with veggies and protein for a healthy breakfast. Great option for meal prepping or a weekend brunch!

Egg bakes loaded with veggies are my favorite way to start the day and how I recommend my clients start theirs too. They’re high protein and fiber and the best way to eat low calorie while keeping your blood sugar happy (more about this in this training).

Veggie Egg Bake

And because I know from working with weight loss clients that eating enough veggies can be a real challenge, a healthy egg bake is the best way to sneak them into your diet without even trying!

Veggies are loaded with fiber and water. Two ingredients very important for losing weight and maintaining a healthy diet.

This egg bake is loaded with many of them and it’s loaded with protein. Eggs and cottage cheese are the winning combo. Have you had cottage cheese in eggs before? It tastes so good! It makes the eggs setup much better.

This High Protein Veggie Egg Bake is loaded with veggies and protein for a healthy breakfast. Great option for meal prepping or a weekend brunch!

What You Need

  • Eggs
  • Cottage Cheese
  • Broccoli
  • Frozen Spinach
  • Red Bell Pepper
  • Mushrooms
  • Garlic Powder, Onion Powder
  • Salt, Pepper
This High Protein Veggie Egg Bake is loaded with veggies and protein for a healthy breakfast. Great option for meal prepping or a weekend brunch!

How To Make A High Protein Veggie Egg Bake

The glory of making egg bakes is they’re so easy! Mix everything together in a mixing bowl then bake, slice and eat!

You can throw any veggies you enjoy in this egg bake. The recipe is very forgiving so if you don’t like something, swap it out with something else.

For the spinach, I DO recommend buying frozen spinach then thawing and wringing out the water before adding to the bake. If you decide to use fresh spinach or even kale, I recommend sautéing it in a pan before adding it to the bake.

For the cottage cheese, I recommend using a low fat one that’s small curd. If you’re lactose sensitive, buy a lactose free cottage cheese. And if you don’t do dairy at all, you could sub a dairy free yogurt in place of the cottage cheese.

This High Protein Veggie Egg Bake is loaded with veggies and protein for a healthy breakfast. Great option for meal prepping or a weekend brunch!

You can substitute whole eggs for the egg whites by dividing the egg whites in half; however, I do not recommend this. This egg bake is a high protein egg bake and what makes it high protein are the large number of eggs whites plus the cottage cheese. When you eliminate half the egg whites, you significantly reduce the amount of protein and increase the calories.

Hope you enjoy the recipe. Let me know how yours turns out!

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High Protein Veggie Egg Bake

This High Protein Veggie Egg Bake is loaded with veggies and protein for a healthy breakfast. Great option for meal prepping or a weekend brunch! Low Calorie + Low Carb + Gluten Free

Author Skinny Fitalicious
Prep Time 10 minutes
Cook Time 40 minutes
Cool Time 5 minutes
Total Time 55 minutes
Servings 4 servings
Calories 134 kcal
This High Protein Veggie Egg Bake is loaded with veggies and protein for a healthy breakfast. Great option for meal prepping or a weekend brunch!
5 from 1 vote
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Ingredients

  • 3 eggs
  • 9 egg whites
  • 2/3 cup low fat cottage cheese
  • 3/4 cup frozen spinach thawed
  • 1/2 cup mushrooms diced
  • 1/2 cup broccoli florets chopped
  • 1/2 cup red bell pepper diced
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • salt and pepper to taste
US Customary – Metric

Instructions

  1. Preheat over to 375 F. Prepare a casserole dish 8.5-inch by 5.5-inch by spraying with avocado oil spray and set aside.

  2. Drain the spinach in a colander then place in a clean towel or in between paper towels and ring out excess water.

  3. In a large mixing bowl, mix together the eggs, egg whites and cottage cheese until combined. Add the spinach, mushrooms, broccoli, bell pepper, garlic powder, onion powder, salt and pepper. Mix together then transfer to the prepared casserole dish.

  4. Bake 40-45 minutes or until the eggs are set in the center. Remove from the oven and cool 5 minutes before slicing into 4 servings and enjoying.

  5. Store the egg bake in the refrigerator up to 5 days.

Recipe Notes

  • My Amazon shop has more products similar to those used for this recipe and that I recommend to my weight loss clients.
  • If you love this recipe, check out my cookbook for more delicious recipes!
  • You can substitute whole eggs for the egg whites; however, this will no longer be a high protein egg bake. See the blog post for the explanation on this.
Course Breakfast
Cuisine American
Keyword breakfast, cottage cheese, eggs, gluten free, healthy, high protein, low calorie, low carb

Recipe Video

Nutrition facts per serving (1serving)
Calories 134 kcal
Fat 4 g
Saturated Fat 1 g
Trans Fat 1 g
Polyunsaturated Fat 0 g
Monounsaturated Fat 0 g
Cholesterol 124 mg
Sodium 339 mg
Potassium 414 mg
Carbohydrates 6 g
Fiber 2 g
Sugar 3 g
Protein 18 g
Vitamin A 4278 %
Vitamin C 36 %
Calcium 92 %
Iron 2 %

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What I Used For The Recipe

This High Protein Veggie Egg Bake is loaded with veggies and protein for a healthy breakfast. Great option for meal prepping or a weekend brunch! Low Calorie + Low Carb + Gluten Free
This High Protein Veggie Egg Bake is loaded with veggies and protein for a healthy breakfast. Great option for meal prepping or a weekend brunch! Low Calorie + Low Carb + Gluten Free

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

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    Recipe Rating




  1. Caroline Boutelant says

    June 26, 2020 at 4:51 am

    Delicious, fast easy prep, light, but satisfying. Real Breakfast Winner.

    Reply
  2. Kris says

    June 28, 2020 at 1:58 pm

    This looks delicious! Do you think substituting Greek yogurt for the cottage cheese would work?

    Reply
    • Megan says

      June 28, 2020 at 3:18 pm

      I’m guessing it would!

      Reply
  3. Emily says

    January 11, 2021 at 2:33 pm

    How many cups of liquid egg whites would this equate to? Thank you!

    Reply
    • Megan says

      January 11, 2021 at 2:43 pm

      It’s about 1 cup.

      Reply
  4. Vache Davis-Johnson says

    February 5, 2022 at 6:37 pm

    What could I use instead of cottage cheese or yogurt?

    Reply
  5. Dana says

    May 28, 2022 at 3:41 pm

    Is this recipe 4 servings or 8 servings for 134 calories? It says 4 at the top but then it says to slice to 8 servings in the instructions.

    Reply
    • Megan says

      May 29, 2022 at 7:12 am

      It should be 4 servings for 134 calories. Thanks for the catch!

      Reply
  6. Jesse Ganzer says

    January 2, 2023 at 8:40 am

    How many eggs/egg whites would you recommend to scale this up to a larger 9×13 casserole? I know I can just sort of eyeball the veggies and seasoning, but I would want the proportions to be correct for the larger bake.

    Reply
    • Megan says

      January 3, 2023 at 2:01 pm

      I don’t know exactly what they will be because I haven’t done it yet. I would try adding 1 whole egg and 2 egg whites pouring that into the baking dish and if it doesn’t seem like enough I would add another whole egg and 2 egg whites.

      Reply
  7. Abby says

    January 10, 2023 at 3:22 pm

    I was hoping to meal prep this recipe. What do you think the best method to reheat is? Do you think it would freeze okay? Thanks!

    Reply
    • Megan says

      January 12, 2023 at 8:18 am

      To reheat, I just microwave it. You can freeze egg bakes, but they do get soggy so just expect that if you do freeze it.

      Reply

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Meet Megan

Megan is a nutrition practitioner, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 lose weight after losing 80 pounds herself. Here you get low calorie recipes for weight loss that balance hormones. Learn more about my weight loss programs HERE!

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