This easy High Protein Egg Bake with cottage cheese, veggies, and feta is the perfect breakfast when you need something quick in the morning! It's super customizable (I've tried it with multiple different flavor combos), and especially helpful if you're looking for a single serve option.
As a dietitian, I aim to get around 20 grams of protein at breakfast. And while protein needs vary depending on multiple factors, getting protein at breakfast helps most people stay full and satisfied longer. This high protein egg bake has 21 grams of protein and has quickly become one of my favorites for busy mornings.
I used to make scrambled eggs a lot, but what I like about baking the eggs is I can put them in the oven and do the rest of my morning routine while my breakfast bakes instead of standing over a skillet. It also makes for really easy clean up which is nice!
This recipe is a single serve egg bake and basically a healthy breakfast casserole if you just need breakfast for one person. If you want a larger easy breakfast to meal prep for the week or serve to a crowd, my Egg Bake with Cottage Cheese and veggies that is made in a casserole dish is a great option.
If you aren't in the mood for a savory breakfast try one of my chia puddings or overnight oats options!
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Key Ingredient Notes and Substitutions
Below are the main ingredients for this high protein egg bake with some notes. Check the recipe card for the measurements.
- Eggs - I use a large egg and 2 egg whites for this recipe. I like to use a whole egg because there are several nutrients found in the yolk of an egg including fat-soluble vitamins A, E, D and K. I use egg whites to bulk it up and add more protein.
- Cottage Cheese - cottage cheese is a great way to make the eggs fluffy and add extra protein and probiotics.
- Cherry Tomatoes - I've always been a fan of tomatoes with my eggs, and in this recipe the cherry tomatoes add so much flavor! Plus, they add antioxidants including lycopene and vitamin C.
- Spinach - use baby spinach to add sweetness, vitamins C and K, and antioxidants.
- Onion - I like to use a yellow onion for this recipe because it almost caramelizes in the egg mixture. You can substitute with green onions, white onion, red onion, or an onion blend if you prefer.
- Feta Cheese - top this delicious breakfast with feta cheese to add a little saltiness and tang. Sharp cheddar cheese, goat cheese, parmesan cheese, or mozzarella cheese work here too.
- Garlic Powder & Paprika - an easy way to add more flavor.
- Kosher Salt and Black Pepper - to tie all the flavors together.
How to Make a High Protein Egg Bake
Below are the directions for how to make this recipe with photos I hope are helpful! Check the recipe card at the bottom for the full recipe.
- Step 1: Preheat the oven to 400°F (200°C). Prep a small glass dish by spraying it with olive oil or cooking spray. Add the egg, egg whites, cottage cheese, and seasonings to the prepared baking dish and whisk everything together. I use a 13 oz square glass tupperware.
- Step 2: Prep the vegetables by cutting the tomatoes in half and chopping the onion and spinach. Add the tomatoes, chopped spinach, and onions to the egg & cottage cheese blend and stir again. Top with feta cheese. Bake in the preheated oven for 20 minutes or until the edges are golden brown and center is set. Cook times will vary depending on the oven.
Hint: If you have an extra couple of minutes, saute the veggies in a skillet first to make them more tender and enhance their flavors.
Dietitian Tip
Breakfast has been shown to decrease cravings throughout the day, improve energy levels, and reduce risk of chronic illnesses. One of the easiest ways to ensure you'll start the day with a nutrient-rich breakfast is to prep it in advance! Options like this high protein egg bake are perfect to make and enjoy throughout the week.
Variations
- Spicy - add red pepper flakes, hot sauce, or your favorite salsa to add some spice.
- Higher Protein - add turkey sausage, chicken sausage, or another ground meat by first cooking the meat on medium heat in a large skillet and then adding it to the egg casserole before baking.
- Change up the Veggies - you can totally change up the vegetables used in this recipe. I have added zucchini and mushrooms and both work great. Red bell pepper, cooked sweet potatoes, or broccoli all work too.
Storage
- Refrigerator - store leftovers in the fridge for up to 3-4 days.
- Freezer - if you want to make it in advance, store in a freezer-safe container in the freezer for up to 2 months. To reheat, thaw in the fridge and heat in the microwave, on the stove top or in the oven.
Expert Tips
- Dice the vegetables pretty small in order to ensure they distribute evenly through the egg mixture and get cooked.
- Be sure to spray your baking dish before pouring the egg mixture in so that it doesn't get stuck to the pan!
- Crack your egg on a flat, clean surface instead of the edge of the bowl. This helps make it less likely you'll get shell in the bowl.
FAQ
While healthy means something different to everyone, this egg bake with cottage cheese is a nutrient-rich option. It contains high quality protein to support hormone health and several other nutrients including vitamins C, A, D, E, and K and potassium. It also provides antioxidants such as lycopene from the tomatoes.
A quiche has a pie crust and this egg bake does not have a crust. You can think of an egg bake as a crustless quiche.
Cottage cheese helps make the eggs more fluffy and it also also protein, probiotics for gut health and calcium!
Related
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Perfect for Pairing
These are my favorite dishes to serve with this High Protein Egg Bake
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
High Protein Egg Bake (Cottage Cheese, Single Serve)
Equipment
- 1 small glass dish (I use the 13oz smaller container from this set)
Ingredients
- 1 large egg
- 2 egg whites (or 1 additional large egg)
- 3 tablespoon cottage cheese
- 6 cherry tomatoes, cut in half
- ½ cup spinach (optional to roughly chop the spinach)
- 2 tablespoon yellow onion, diced
- 1 tablespoon feta cheese, crumbled
- ⅛ teaspoon each: garlic powder, paprika
- ⅛ teaspoon kosher salt (more to taste)
- dash black pepper
Instructions
- Step 1: Preheat the oven to 400°F (200°C). Prep a small glass dish by spraying it with olive oil or cooking spray. Add the egg, egg whites, cottage cheese, and seasonings to the prepared baking dish and whisk everything together.
- Step 2: Prep the vegetables by cutting the tomatoes in half and chopping the onion and spinach. Add the tomatoes, chopped spinach, and onions to the egg & cottage cheese blend and stir again. Top with feta cheese. Bake in the preheated oven for 20 minutes or until the edges are golden brown and center is set. Cook times will vary depending on the oven.
- Hint: you can customize this recipe by changing up the vegetables! If you have an extra couple of minutes, saute the veggies in a skillet first to make them more tender and enhance their flavors.
Notes
- Be sure to spray your baking dish before pouring the egg mixture in so that it doesn't get stuck to the pan!
- Crack your egg on a flat, clean surface instead of the edge of the bowl. This helps make it less likely you'll get shell in the bowl.
- Dice the vegetables pretty small in order to ensure they distribute evenly through the egg mixture.
- Refrigerator - store leftovers in the fridge for up to 3-4 days.
- Freezer - if you want to make it in advance, store in a freezer-safe container in the freezer for up to 2 months. To reheat, thaw in the fridge and heat in the microwave, on the stove top, or in the oven or air fryer.
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