High-Protein Veggie Egg Bake (Low-Carb)
A healthy, filling, and meal-prep-friendly breakfast packed with eggs, vegetables, and protein. Great for busy mornings, low-carb diets, or post-workout meals.
Prep & Cook Time
- Prep: 15 minutes
- Bake: 35–40 minutes
- Total: About 50 minutes
Serves: 6
Ingredients
Egg Base
- 10 large eggs
- 1/2 cup milk or unsweetened almond milk
- 1 cup cottage cheese or Greek yogurt
- 1 cup shredded cheddar or mozzarella cheese
- Salt and black pepper to taste
Vegetables
- 1 cup spinach, chopped
- 1 bell pepper, diced
- 1 small onion, diced
- 1 zucchini, diced
- 1 cup mushrooms, sliced
Protein Add-Ins (Choose One or Combine)
- 1 cup cooked turkey sausage
- diced chicken breast
- lean beef
- turkey bacon
- tofu crumbles (vegetarian option)
Seasonings
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- 1/2 tsp oregano
- 1/2 tsp chili flakes (optional)
Instructions
1. Preheat Oven
Preheat oven to:
- 375°F (190°C)
Grease a 9×13-inch baking dish or casserole pan.
2. Cook the Vegetables
Heat a skillet over medium heat with a little olive oil.
Sauté:
- onions
- mushrooms
- zucchini
- bell peppers
Cook 5–7 minutes until softened.
Add spinach last and cook until wilted.
Let vegetables cool slightly.
3. Prepare Egg Mixture
In a large bowl whisk together:
- eggs
- milk
- cottage cheese or Greek yogurt
Add:
- shredded cheese
- seasonings
- cooked protein
Mix well.
4. Combine Everything
Fold cooked vegetables into the egg mixture.
Pour into prepared baking dish.
Spread evenly.
5. Bake
Bake for:
- 35–40 minutes
until center is set and top is lightly golden.
Egg bake is fully cooked when internal temperature reaches:
160∘F=71∘C160^\circ F = 71^\circ C
6. Cool & Serve
Let rest:
- 5–10 minutes
Slice into squares and serve warm.
Optional Toppings
- sliced avocado
- hot sauce
- salsa
- fresh herbs
- sour cream
- feta cheese
Meal Prep Tips
- Store in refrigerator up to 5 days
- Freeze individual slices up to 2 months
- Reheat in microwave or oven
Low-Carb Serving Ideas
Serve with:
- side salad
- turkey sausage
- roasted vegetables
- cauliflower hash browns
Flavor Variations
Mediterranean Style
Add:
- feta cheese
- olives
- spinach
- sun-dried tomatoes
Mexican Style
Add:
- jalapeños
- pepper jack cheese
- salsa
- taco seasoning
Extra Protein Version
Add:
- extra egg whites
- more cottage cheese
- double meat
Nutrition (Approximate Per Serving)
- Protein: 20–28 g
- Net carbs: 4–8 g
- Healthy fats: Moderate
- Keto-friendly and gluten-free
