High-Protein Egg Bake Meal Prep

Eggs are not just breakfast. A dozen eggs, two cups of egg whites, and a cup of cottage cheese give you 148g of protein for around 1270 calories, which is one of the best ratios in the whole fridge. Blending the cottage cheese in instead of stirring it is what keeps this from being lumpy and weepy. Cut it into six dinner-sized squares at 39g each and pair it with fruit or toast.

Ingredients

• 12 large eggs
• 2 cups liquid egg whites
• 1 cup 2% cottage cheese
• 12 oz fully cooked chicken sausage, sliced into coins
• 1 cup shredded sharp cheddar (about 4 oz)
• 5 oz baby spinach
• 1 red bell pepper, diced
• 1/2 yellow onion, diced
• 1 tsp kosher salt
• 1/2 tsp black pepper

Instructions

1. Heat the oven to 350F and grease a 9x13 baking dish. Cook the onion, bell pepper, and sausage coins in a skillet over medium heat for 6 minutes.
2. Add the spinach a handful at a time, cook until fully wilted, then tip everything into a colander and press out the liquid. Wet spinach is the number one cause of a watery egg bake.
3. Blend the eggs, egg whites, cottage cheese, salt, and pepper for 20 seconds until completely smooth with no visible curds.
4. Scatter the drained vegetables and sausage across the dish, pour the egg mixture over, and sprinkle the cheddar on top. Bake 35 to 40 minutes until the center reads 165F and no longer jiggles.
5. Cool the pan on a rack for at least 30 minutes before cutting. Slicing it hot squeezes liquid out of every square and they will not hold their shape.
6. Cut into 6 squares, store in individual containers up to 4 days, and reheat at 70% power for 60 to 90 seconds so the eggs do not turn rubbery.

Tips

• Squeeze the cooked spinach until it looks aggressively dry. Five ounces of spinach holds close to half a cup of water, and all of it ends up pooling under your squares by day two.
• Blending the cottage cheese is not optional if you dislike lumps. Whole curds separate during baking and leave wet white pockets, while blended cottage cheese just makes the custard creamier.
• This freezes better than almost anything else in a meal prep rotation. Wrap individual squares tightly and freeze up to 2 months, then reheat from frozen at 50% power for 3 minutes.

FAQ

Why is my egg bake watery?

Undrained vegetables, almost always. Spinach, mushrooms, and zucchini all release water during baking. Cook them first, press the liquid out in a colander, and the problem disappears.

Can I use all whole eggs instead of egg whites?

Yes, use 18 whole eggs total. Protein stays close to the same at about 38g per square, but calories jump to roughly 470 because you are adding nine more yolks.

Is 39g of protein enough for dinner?

For most people chasing 150g a day, yes, especially with a piece of fruit or a slice of high-protein toast. If you need more, add a second square for 78g total at 750 calories.

Can I make this in muffin tins instead?

Yes. Fill 18 greased muffin cups three-quarters full and bake 22 to 25 minutes. Three muffins equals about one square, and they reheat faster but dry out a day sooner.

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