The Only Egg Bake Recipe You’ll Ever Need (High Protein + Meal Prep Friendly)

As a health coach and a mom of 3, I don’t have time for complicated weekday breakfasts — but I do care about protein, energy, and staying on track. This high-protein egg bake has been my go-to solution for years. I spend 10 mins prepping it on Sunday (30 min baking it) and the rest of the week it's easy, flexible, and keeps beautifully all week.

Why This Egg Bake Works:

Packs 11g protein and just 95 calories per slice (base only)

Takes 10 minutes to prep

Fluffy, not rubbery — thanks to my secret method

Endless flavor combos to keep it interesting

Ingredients (Base Recipe):

• 8 oz egg whites

• 6 whole eggs

• 1 cup 2% cottage cheese

• Salt, pepper, spices of choice

  
  

Instructions:

1. Prep the pan: Spray a 9x13 dish with nonstick spray (I use Chosen Foods- avocado oil for a clean option). Line with parchment on all four sides. Spray again. (This helps it cook evenly and come out clean.)

2. Blend: Egg whites, eggs, cottage cheese, and spices. Blend until smooth.

3. Pour + top: Pour into pan. Add chopped veggies, cooked protein (turkey sausage, bacon, etc.), and shredded cheese.

4. Bake: 375°F on convection for 25–35 minutes. Remove as soon as the center is set.

5. Cool + slice: Let cool slightly, then cut into 8 squares.

Favorite Flavor Combos:

• Pizza: Turkey pepperoni, bell pepper, Italian seasoning, mozzarella, white beans

• Pesto: Sun-dried tomato, shredded chicken, pesto swirl, mozzarella, chickpeas

• Mexican: Salsa, taco meat or black beans, jalapeño, cheddar, black beans

• Spinach Artichoke: Chopped spinach, artichokes, garlic, parmesan, white beans

• I have found adding beans to all my egg-bakes helps me easily hit my fiber goals and stabilizes my blood sugar and keeps me full longer. I typically add 1/2-1 full can of beans.

  • HOT TIP: Beans need to be drained and rinsed well to get rid of any of the gas causing tendencies!

Macros (per slice, base only):

Calories: 95

Protein: 10.9g

Carbs: 1.2g

Fat: 5.4g

Note: toppings will increase total macros.

Ways to Serve It:

• In a high-fiber tortilla for a quick breakfast wrap

• Over sourdough with avocado

• On its own with hot sauce and fruit on the side

Want more meal prep tips like this?

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