Veggie & Egg Bake
This high-protein veggie and egg bake with sweet potatoes and kale is perfect for meal prep. Made with eggs, egg whites, cottage cheese, and cozy seasonings, it reheats beautifully and keeps you full all morning.
Creator: Leslie Stokes
If there’s one thing I’ll never get tired of, it’s a simple, high-protein breakfast that I can prep once and eat all week. Especially one that reheats well, keeps me full, and doesn’t feel heavy first thing in the morning. This veggie and egg bake with sweet potatoes and kale has been on repeat lately — and for good reason. It’s packed with protein, loaded with veggies, and has that cozy, savory flavor that makes breakfast feel satisfying instead of boring.
Why This Egg Bake Works for Meal Prep
Not all egg bakes are created equal. Some get rubbery. Some dry out. Some are great fresh but sad by day three.
This one works because:
The combo of whole eggs + egg whites keeps it light but filling
Cottage cheese adds protein and moisture
Sweet potatoes are diced very small so they cook through evenly
Kale holds up better than softer greens
The seasoning blend adds flavor without overpowering
It’s one of those recipes that’s just as good on day four as it is on day one.
Let’s Talk About the Veggies
I went with sweet potatoes and kale for this version, and I love the balance:
The sweet potatoes add a subtle sweetness and texture
Kale gives it structure and nutrition without getting soggy
The key is dicing the sweet potatoes really small — think tiny cubes. That way they soften perfectly while the eggs bake, without needing to pre-cook them.
Seasoning Makes the Difference
This isn’t a bland egg bake – Paprika, garlic, onion, and rosemary give it that warm, cozy flavor that makes it feel a little more elevated — almost like something you’d order at a brunch spot, but way more macro-friendly. You can absolutely adjust seasonings to taste, but this combo is such a good starting point.
How I Like to Serve It
This egg bake is super versatile:
Eat it as-is for a lower-carb breakfast
Add avocado on top
Serve with salsa or hot sauce
Pair with fruit or toast if you want extra carbs
It’s also great for lunch with a side salad if you’re not feeling a traditional breakfast vibe.
Tips for this Meal Prep
This recipe is made for meal prep:
Makes 4 solid servings
Keeps 4–5 days in the fridge
Reheat gently (microwave at 60–70% power)
Stays fluffy, not rubbery
I love storing these in individual glass containers so breakfast is truly grab-and-go.
I hope this meal prep helps you! Don’t forget to follow along on social media for more Meal Prep + healthy recipes!
Veggie & Egg Bake with Sweet Potato & Kale (High-Protein Meal Prep)
Ingredients
- 1 cup liquid egg whites
- 4 whole eggs
- ½ cup cottage cheese or Greek yogurt
- 1-1½ cups sweet potato very small diced
- 1 cup chopped kale stems removed
- ¼ cup milk Fairlife or almond
- Salt & pepper to taste
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp paprika
- ¼ tsp dried rosemary
Optional
- ½ cup shredded cheese mozzarella, cheddar, or pepper jack
Let's Make It
- Preheat oven to 375°F.
- Lightly grease an 8×8 baking dish or individual glass meal-prep containers.
- Prep the veggies: Make sure the sweet potatoes are diced very small — this helps them soften perfectly while baking. Chop kale finely.
- In a large bowl, whisk together: eggs, egg whites, cottage cheese, milk, salt, pepper, garlic powder, onion powder, paprika, and rosemary
- Stir in sweet potatoes, kale, and cheese if using.
- Pour mixture into prepared dish.
- Bake 30–35 minutes, until the center is set and edges are lightly golden.
- Let cool slightly before slicing for clean cuts.
Nutrition Facts
(per serving, no added cheese)
Calories: ~250
Protein: ~27g
Carbohydrates: ~15g
Fat: ~8g
Fiber: ~3g
With cheese: add ~40–60 calories per serving
Meal Prep in 1 Hour
You can use any two of the meals in this series to get your meal prep done in just about and hour, give or take!
Having your breakfast and lunch ready for the week helps you stay on track with your nutriton, saves you time and money! I truly beleive that meal prep does not need to be over complicated, take too much time or be boring!
I always get asked- “do you ever get tired of eating the same thing all week?” and the answer is, no! Not when the food taste good! I give plenty of variety in these preps and keep it simple!
As always, thanks for being here and remember, don’t over complicate the process! Take a deep breath, you got this!
