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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!
This high protein egg bake is my favorite way to start the day and how I recommend my weight loss 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 weight loss 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.
What You Need
- Eggs
- Cottage Cheese
- Broccoli
- Frozen Spinach
- Red Bell Pepper
- Mushrooms
- Garlic Powder, Onion Powder
- Salt, Pepper
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.
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 recipe 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 reduce the amount of protein and increase the calories. By swapping some whole eggs for egg whites and cottage cheese, you get a higher protein egg bake with fewer calories. It's all about balancing the macronutrients better!
High Protein Veggie Egg Bake
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 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Salt and pepper to taste
Instructions
- 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.
- Drain the spinach in a colander then place in a clean towel or in between paper towels and ring out excess water.
- 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.
- 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.
- Store the egg bake in the refrigerator up to 5 days.
Video
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.
Nutrition
I used the "3x" version of the recipe and covered the top with a low-calorie, low-sodium cheese. It turned out great, although it required 60 minutes for the center to finish baking. This recipe is now at the top of my egg casserole list! Thanks for sharing it.
This recipe was easy and it turned out perfect! This is a winner!
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!
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.
How many eggs/egg whites would you recommend to scale this up to a larger 9x13 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.
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.
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.
It should be 4 servings for 134 calories. Thanks for the catch!
What could I use instead of cottage cheese or yogurt?
How many cups of liquid egg whites would this equate to? Thank you!
It's about 1 cup.
This looks delicious! Do you think substituting Greek yogurt for the cottage cheese would work?
I'm guessing it would!
Delicious, fast easy prep, light, but satisfying. Real Breakfast Winner.