Cheesy Southwest Egg Bake with Cottage Cheese, Easy

Cheesy Southwest Egg Bake with Cottage Cheese, Easy

Mallory

This Southwest Egg Bake is the high protein breakfast I've been making on repeat lately! Living in Austin, Texas I'm definitely a fan of great breakfast tacos, and this is basically all the components of my favorite taco in deconstructed form. What I love the most about it is that it only takes about 5 minutes to throw everything together and then the oven does all the work while I go about getting ready for my day!

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Prep Time 5

Cook Time 20

Course Breakfast

Cuisine Mexican

Servings serving

Calories 230 kcal

Equipment

1 small glass dish (I use a 13 oz glass dish)

Ingredients

1 large egg
2 egg whites (or 1 additional large egg)
2 tablespoon cottage cheese
2 tablespoon black beans
½ cup spinach, chopped
1 tablespoon red onion, chopped
1 tablespoon cilantro, chopped
1 tablespoon salsa
1 tablespoon shredded cheddar cheese (or shredded mozzarella cheese)
⅛ teaspoon each: smoked paprika, garlic powder, chili powder, kosher salt, black pepper

Instructions

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.
Prep the vegetables chopping the onion, spinach and cilantro. Add them to the egg & cottage cheese mixture along with the salsa and stir again. Top with cheddar 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.

Notes

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.

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.

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 hearty Southwest breakfast casserole are perfect because you can take 5 minutes to throw everything together and let the oven do the rest of the work.

For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊

Nutrition

Serving: 1 servingCalories: 230kcalCarbohydrates: 12gProtein: 23gFat: 10gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 225mgSodium: 740mgFiber: 3g

Keyword 30 minutes or less, gluten free, high-protein, low carb, meal prep

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