High Protein Baked Egg Bowls

Start your morning with a hearty and protein-packed breakfast that keeps you energized for hours. These baked egg bowls combine blended cottage cheese, egg whites, and whole eggs with turkey sausage, veggies, and cheddar for a creamy, filling, and nutritious meal. Perfect for meal prep, each serving packs 33 grams of protein.

Why You’ll Love This Recipe

These high protein baked egg bowls are perfect for anyone looking for a balanced, make-ahead breakfast. They’re customizable with your favorite veggies and proteins, easy to portion, and reheat beautifully. Plus, they’re baked in individual bowls, making them portable and great for busy mornings.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 1 1/2 cups egg whites (12 fl oz)

• 1 cup fat free cottage cheese (8 fl oz)

• 8 turkey breakfast sausage links, sliced

• 6 large eggs (300 grams)

• 1 cup baby spinach, roughly chopped (25 grams)

• 1/2 cup shredded sharp cheddar cheese (40 grams)

• 1/2 small red bell pepper, diced (75 grams)

• 2 tbsp chopped chives or green onions

• 1/4 tsp salt

• 1/4 tsp garlic seasoning

Directions

1. Preheat the oven to 350°F. Spray 4 oven-safe bowls (2-cup capacity) with non-stick spray and place them on a baking sheet.

2. In a blender or food processor, blend cottage cheese and eggs until smooth. Stir in the egg whites until evenly combined. Set aside.

3. Divide spinach evenly between the bowls, followed by bell pepper and sausage. Season with salt and garlic seasoning.

4. Pour the egg mixture evenly into the bowls. Top with shredded cheese and chives.

5. Cover with foil and bake for 20 minutes. Remove foil and continue baking for another 20–25 minutes until the eggs are puffed, set, and the cheese is golden.

6. Let cool slightly before serving or storing for meal prep.

Servings and timing

This recipe makes 4 servings.
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour

Variations

• Swap turkey sausage for chicken sausage, ham, or vegetarian sausage.

• Add mushrooms, zucchini, or broccoli for extra veggies.

• Use feta or mozzarella instead of cheddar for a different flavor profile.

• Spice it up with jalapeños, crushed red pepper, or hot sauce.

• Make it dairy-free with a plant-based cheese and non-dairy cottage cheese alternative.

Storage/Reheating

Store baked egg bowls in airtight containers in the refrigerator for up to 4 days. To reheat, microwave for 1–2 minutes or warm in the oven at 325°F until heated through. These bowls can also be frozen for up to 2 months—just thaw overnight in the fridge before reheating.

FAQs

Can I make these without cottage cheese?

Yes, you can substitute Greek yogurt or ricotta cheese for a similar creamy texture.

Can I bake this in one large dish instead of individual bowls?

Yes, use a 9×9-inch baking dish and adjust cooking time to 45–50 minutes.

Do I need to cover the bowls with foil?

Covering helps the eggs cook evenly and prevents the tops from over-browning too quickly.

Can I use whole eggs only instead of adding egg whites?

Yes, but the protein count will be lower and the fat content higher.

How do I know when the egg bowls are fully cooked?

The eggs will puff up, the center will no longer jiggle, and the cheese will be golden brown.

Can I add potatoes to this recipe?

Yes, cooked diced potatoes or hash browns can be layered at the bottom for a heartier version.

Are these bowls good for meal prep?

Absolutely! They keep well in the fridge and are perfect for reheating during busy mornings.

Can I make this recipe vegetarian?

Yes, simply omit the turkey sausage or replace it with a plant-based alternative.

What type of cheese works best?

Sharp cheddar provides bold flavor, but mozzarella, Monterey Jack, or Swiss also work well.

Can I freeze baked egg bowls?

Yes, let them cool completely, wrap tightly, and freeze for up to 2 months.

Conclusion

High protein baked egg bowls are a simple, flavorful, and nutritious way to fuel your day. Packed with protein, veggies, and melty cheese, they make an excellent meal prep option for busy mornings. Customize them with your favorite add-ins, and you’ll have a delicious breakfast ready to enjoy all week long.