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High Protein Baked Egg Bowls

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These high protein baked egg bowls combine cottage cheese, egg whites, whole eggs, turkey sausage, veggies, and cheddar into a creamy, filling, and nutritious breakfast. Perfect for meal prep, each serving delivers a hearty 33 grams of protein.

  • Author: Tina
  • Prep Time: 20 minutes
  • Cook Time: 40 minutes
  • Total Time: 1 hour
  • Yield: 4 servings
  • Category: Breakfast
  • Method: Baking
  • Cuisine: American
  • Diet: Low Fat

Ingredients

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

Instructions

  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.

Notes

  • Swap turkey sausage for chicken sausage, ham, or vegetarian sausage.
  • Add mushrooms, zucchini, or broccoli for more vegetables.
  • Use feta, mozzarella, or Swiss instead of cheddar for variety.
  • Store in the fridge for up to 4 days or freeze for up to 2 months.
  • Reheat in the microwave (1–2 minutes) or oven (325°F) until warmed through.

Nutrition

Find it online: https://cheftinaskitchen.com/high-protein-baked-egg-bowls/