High Protein Veggie Egg Bake

Introduction

This High Protein Veggie Egg Bake is a perfect make-ahead breakfast or quick lunch option packed with veggies and protein. It’s low-carb, gluten-free, and super customizable. Think of it as a cross between a frittata and a casserole—simple to make, satisfying to eat, and easy to store!

⏱️ Time

Prep Time: 10 minutes

Cook Time: 35 minutes

Total Time: 45 minutes

Ingredients (Serves 6)

• 10 large eggs
• ½ cup low-fat cottage cheese (for extra protein and creaminess)
• 1 cup chopped spinach (fresh or frozen)
• 1 bell pepper, diced
• ½ cup diced red onion
• 1 cup broccoli florets, chopped small
• ½ cup cherry tomatoes, halved
• ½ cup shredded reduced-fat cheddar or mozzarella cheese
• 1 tsp garlic powder
• ½ tsp smoked paprika
• Salt and pepper to taste
• Optional: ¼ cup cooked turkey bacon or plant-based sausage crumbles for added protein

Instructions

1. Preheat oven to 375°F (190°C). Lightly grease a 9×9-inch or 9×13-inch baking dish.
2. Whisk eggs in a large bowl. Add cottage cheese, garlic powder, paprika, salt, and pepper.
3. Stir in all chopped vegetables and half the shredded cheese.
4. Pour mixture into the prepared baking dish. Top with remaining cheese.
5. Bake for 35–40 minutes, or until the center is set and edges are golden.
6. Cool slightly, then slice into squares and serve warm or store for meal prep.

Tips & Variations

• Add more protein: Stir in cooked quinoa, tofu crumbles, or lean meat.
• Dairy-free? Use a plant-based cheese and replace cottage cheese with blended silken tofu.
• Meal prep: Store in the fridge for 4–5 days or freeze slices individually.
• Spice it up: Add chili flakes, jalapeños, or your favorite hot sauce.

❓ Q&A

Q: Can I make this with egg whites only?
A: Yes! Use 1½ cups of liquid egg whites to replace the whole eggs for a lower fat version.

Q: Can I use frozen vegetables?
A: Absolutely. Just thaw and pat them dry to prevent excess moisture.

Q: How do I know it’s done?
A: Insert a knife or toothpick in the center—it should come out clean with no liquid egg.

Q: Can I use a muffin tin instead?
A: Yes! Bake at 350°F (175°C) for 20–25 minutes for easy egg muffins.

Nutrition (Per Serving, based on 6 servings)

• Calories: ~180
• Protein: ~17g
• Fat: ~10g
• Carbs: ~6g
• Fiber: ~2g
• Sugars: ~3g