High-Protein Veggie Egg Bake
This high-protein veggie egg bake is made with eggs, egg whites, cottage cheese, chicken sausage, tomatoes, onions, spinach, and cheese. Perfect for breakfast meal prep and easy to multiply for families or busy weeks.
Creator: Leslie Stokes
If you’ve been around here for more than five minutes, you already know I’m always chasing two things at breakfast:
Protein
Convenience
Because mornings in my house are… chaos. Kids, backpacks, sports gear, lost shoes, someone always needs a water bottle filled, and I still want to eat something that actually fuels me instead of just grabbing a granola bar and calling it a day.
This egg bake started as one of those “what do I have in the fridge” meals. I had some egg whites, one lonely egg left, cottage cheese that needed to be used, and random veggies. I mixed it all up, baked it, and honestly… I was shocked how good it was.
Creamy from the cottage cheese.
Fluffy from the egg whites.
Savory from the sausage.
Fresh from the veggies.
And most importantly: it reheats perfectly.
Why I Love Egg Bakes for Meal Prep
Egg bakes are one of my favorite ways to meal prep breakfast because:
You can make them in any size
They’re easy to customize
They’re high protein
They’re filling
They reheat well
I can eat this at home, in the car, after a workout, or standing at the kitchen counter while someone tells me they “don’t like the shirt they picked out.”
It’s real life breakfast.
How to Make More Servings
Multiply everything evenly.
2 Servings:
2 eggs
2 cups egg whites
½ cup cottage cheese
Double sausage, veggies, seasonings, and cheese
4 Servings:
4 eggs
4 cups egg whites
1 cup cottage cheese
Quadruple sausage, veggies, seasonings, and cheese
Bake 30–40 minutes, checking center.
Reheating Instructions
Microwave:
Heat 45–60 seconds.
Add 20–30 seconds if needed.
Air Fryer:
Heat at 350°F for 4–6 minutes.
Oven:
Cover with foil.
Heat at 350°F for 10–15 minutes.
Ways to Change It Up
You can swap almost everything and still keep the base:
Veggies:
Bell peppers
Mushrooms
Zucchini
Kale
Protein:
Turkey sausage
Ham
Bacon
Leftover chicken
Cheese:
Cheddar
Mozzarella
Pepper jack
Feta
Once you know the base formula, you can make a different version every week.
Meal Prep Tips
High-Protein Veggie Egg Bake
Equipment
- oven safe glass meal prep containers
Ingredients
- 1 whole egg
- 1 cup egg whites
- ¼ cup cottage cheese
- 1 oz chopped chicken sausage
- 1/4 cup Chopped tomato
- 1/8 cup Chopped onion
- 1/4 cup Spinach
- Salt to taste
- Pepper to taste
- pinch Paprika
- Garlic powder to taste
- Cheese for topping
Let's Make It
- Preheat oven to 375°F.
- Whisk egg, egg whites, and cottage cheese until smooth.
- Stir in sausage, tomato, onion, spinach, salt, pepper, paprika, and garlic powder.
- Pour into greased oven-safe dish.
- Top with cheese.
- Bake 20–25 minutes until center is set. If it its starting to burn and still giggly in the middle, turn the oven off and let it set for another 5-10 minutes until set.
Nutrition Facts
Nutrition (Approx – 1 Serving)
Calories: ~300
Protein: ~38g
Carbs: ~6–8g
Fat: ~12g
Fiber: ~1–2g
