These high protein baked egg bowls are a fantastic way to start your day. Packed with nutritious ingredients like cottage cheese and turkey sausage, they offer a hearty yet healthy breakfast option that’s easily customizable.
This recipe addresses concerns like insufficient protein, blandness, and difficulty in meal prep often found in traditional breakfast options.
I often don’t have time for complex breakfasts, and these baked egg bowls solve that problem perfectly! They’re easy to whip up ahead of time and can be tailored to fit whatever ingredients you have on hand or prefer. I can’t tell you how many times I’ve made these on a busy morning with just a few simple swaps!
The simplicity lies in their flexibility; in just about an hour, you’ll have a warm and filling dish ready for meal prep or a quick bite. Plus, they reheat beautifully, making mornings a breeze! If you love a protein-packed breakfast, you’ll want to check out my broccolini frittata for even more tasty ideas!
Table of contents
Why You Will Love This Recipe
- Tasty Protein Boost , With each bowl serving up 33 grams of protein, this dish is an excellent way to fuel your mornings. You’ll feel satisfied and energized for hours to come.
- Customizable Flavor , The combination of ingredients allows you to easily change up flavors and textures. Use different veggies or swap in your favorite cheese for a fresh twist anytime.
- Make-Ahead Convenience , These baked egg bowls make meal prep a breeze. Whip up a batch over the weekend, and you’ll have breakfast ready for those busy weekday mornings.
- Long-Lasting Freshness , Cooked egg bowls keep well in the fridge, making them ideal for leftovers. They taste just as good when reheated, ensuring you can enjoy them multiple times during the week.
How to Make
- Prep Time: 20 minutes
- Cool Time:
- Cook Time: 40 minutes
- Total Time: 1 hour
- Yield: 4 servings 1x
- Category: Breakfast
- Method: Baking
- Diet: Low Salt
Description
Delicious high protein baked egg bowls made with egg whites, cottage cheese, and turkey sausage. Perfect for a nutritious meal!
Ingredients
- 1 1/2 cups (12 fl oz / approx. 360 ml) egg whites
- 1 cup (8 fl oz / 227 g) cottage cheese
- 8 links turkey breakfast sausage, fully cooked
- 6 large eggs (300 g)
- 1 cup (25 g) baby spinach, optional
- 1/2 small (75 g) red bell pepper, optional
- 1/2 cup (40 g) cheddar cheese
- 2 tbsp chives
- 1/4 tsp salt
- 1/4 tsp Flavor God Garlic Lovers seasoning (or substitute another garlic seasoning of choice)
- Non-stick cooking spray
- Oven-safe baking bowls (4 total)
- Baking sheet
- Blender or food processor (to blend cottage cheese and eggs)
- Foil (to cover bowls during baking)
Instructions
- Step 1: Preheat Oven: Set your oven to 350°F (177°C). Ensure it is fully heated before baking for consistent results.
- Step 2: Prepare Baking Bowls: Spray four oven-safe bowls evenly with non-stick cooking spray. Arrange the bowls on a baking sheet for easy handling and oven placement.
- Step 3: Blend Egg Mixture: In a blender or food processor, combine the cottage cheese and whole eggs, blending until the mixture is smooth. Then, stir in the egg whites by hand to retain a creamy texture.
- Step 4: Layer Ingredients: Evenly distribute the baby spinach, red bell pepper, and turkey sausage into each bowl. Layering these ingredients first helps ensure even flavor throughout the bowl.
- Step 5: Season and Pour Egg Mixture: Add 1/4 teaspoon salt and 1/4 teaspoon Flavor God Garlic Lovers seasoning to the egg mixture, then stir well. Pour the egg mixture evenly over the layered ingredients in each bowl to ensure consistent baking.
- Step 6: Add Cheese and Chives: Top each bowl with 1/2 cup (total amount divided) cheddar cheese and 2 tablespoons chopped chives. Cover each bowl loosely with foil to maintain moisture.
- Step 7: Bake: Place the baking sheet with bowls in the oven. Bake at 350°F (177°C) for approximately 40 minutes. The eggs are done when the mixture is set and feels firm to the touch. To avoid overbaking and a rubbery texture, check doneness at 30 minutes. If undercooked, continue baking, checking every 5 minutes until fully set.
- Step 8: Cooling: Remove the bowls from the oven and let them cool for a few minutes before serving. This resting period lets flavors meld and makes serving safer.
Notes
- Room Temperature: Place in an airtight container and keep at room temperature up to 1 day, avoiding heat or sun exposure.
- Refrigeration: Store in an airtight container in the refrigerator for up to 4 days. Reheat gently in a microwave or oven before serving.
- Freezing: Wrap each bowl tightly in plastic wrap then store in an airtight freezer container for up to 2 months. Thaw overnight in the refrigerator before reheating.
- If the egg mixture is undercooked, test at 30 minutes and add baking time in 5-minute increments until set.
- If the tops brown too quickly, cover with foil for the last 15 minutes to prevent burning while allowing thorough cooking.
- Stir the egg mixture before pouring into bowls to ensure even distribution of ingredients and uniform baking.
- When using frozen spinach, thaw and drain thoroughly before layering to prevent sogginess.
- Reheat leftovers in the microwave for 1 to 2 minutes or warm gently in an oven before serving.
- Serve baked egg bowls with a side mixed green salad or sliced avocado for added nutrients.
- Pair with whole grain toast or gluten-free options like sweet potato toast.
- Use for breakfast burritos or grain bowls by adding to low-carb tortillas or lettuce wraps.
- Top with salsa verde, fresh pico de gallo, Greek yogurt, or fresh herbs for extra flavor.
- Swap cheddar cheese for other varieties according to preference.
- Use alternative vegetables or different fully cooked sausages to customize flavor.
- For lactose intolerance, substitute cottage cheese with lactose-free or vegan alternatives, adjusting texture accordingly.
- For vegetarian versions, replace turkey sausage with sautéed mushrooms or plant-based sausage options.
- Eggs at room temperature blend better with cottage cheese for a smooth texture.
- Use fully cooked turkey sausage for convenience and safety.
- Fresh baby spinach and red bell pepper add color and nutrition but can be omitted or substituted based on availability.
- Flavor God Garlic Lovers seasoning may be replaced with another garlic herb blend if preferred.
Nutrition
- Serving Size: 1 bowl
- Calories: Not specified
- Sugar: Not specified
- Sodium: Not specified
- Fat: Not specified
- Saturated Fat: Not specified
- Unsaturated Fat: Not specified
- Trans Fat: Not specified
- Carbohydrates: Not specified
- Fiber: Not specified
- Protein: Approximately 33 grams per serving
- Cholesterol: Not specified
Ingredient Notes
- Flour: Go for all-purpose flour, which gives a nice balance to the texture. Make sure it’s fresh for the best results.
- Granulated sugar: Use fine granulated sugar to help create a smooth batter. It dissolves better, giving the cookies a tender bite.
- Brown sugar: Light brown sugar adds moisture and a hint of caramel flavor. Don’t swap it for dark brown, as it can be overly rich.
- Butter: I suggest unsalted butter for more control over the flavor. Room temperature butter mixes easier, leading to a better consistency in dough.
- Eggs: You’ll need two large eggs at room temp. They help bind the ingredients and create that chewy texture everyone loves.
- Vanilla extract: A splash of pure vanilla extract enhances the overall flavor. Avoid imitation vanilla; it just doesn’t work the same.
- Baking powder: This is crucial for leavening. Choose a fresh, double-acting baking powder for the best lift in your cookies.
- Baking soda: A small amount of baking soda helps to balance the acidity and adds a slight browning effect. Make sure it’s fresh to get the right rise.
- Chocolate chips: Use semi-sweet chocolate chips for that classic cookie taste. If you’re feeling adventurous, mix in some dark chocolate for depth!
Recipe Tips
- If eggs are undercooked, check doneness after 30 minutes and increase cook time by 5-minute intervals until fully set in the center.
- When the top is browning too quickly, cover with foil during the last 15 minutes to prevent burning while cooking through.
- For unevenly baked bowls, stir the egg mixture before distributing it equally among the bowls for better consistency at 10 minutes after mixing.
- If you’re using frozen spinach, thaw and drain excess water beforehand to avoid a soggy texture after baking. This ensures a firmer bite.
- When leftovers remain, store in an airtight container in the refrigerator and consume within 3 days. Reheat in the microwave for 1 to 2 minutes.
Serving Suggestions
Serve high protein baked egg bowls with a mixed green salad or sliced avocado for added nutrients. Pair with whole grain toast or gluten-free options like sweet potato toast.
Use to make individual breakfast burritos or grain bowls. Add to your meal prep routine by creating breakfast wraps using low-carb tortillas or lettuce.
Top with salsa verde or fresh pico de gallo for a flavorful kick. Consider adding a dollop of Greek yogurt or a sprinkle of fresh herbs for extra taste.
Recipe variations
- You can use turkey breakfast sausage for a savory protein boost in these baked egg bowls. It adds flavor and cooks quickly, making meal prep easier.
- Add 1/4 teaspoon of Flavor God Garlic Lovers seasoning to give the bowls a subtle garlic note. You can substitute with other seasonings based on your preference.
- Either baby spinach or red bell pepper can be layered in the bowls. Both add color and nutrients, with spinach offering leafy greens and peppers a hint of sweetness.
- If baking for more servings, double all ingredients and arrange bowls on two baking sheets. Keep oven temperature at 350°F, baking each batch covered with foil for even cooking.
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How to Store?
To keep your high protein baked egg bowls fresh and delicious, follow these storage tips:
Room Temperature: Place in an airtight container and keep at room temperature up to 1 day. Avoid prolonged exposure to heat or sun.
Refrigeration: Transfer to an airtight container and refrigerate. Store up to 4 days. Reheat gently in a microwave or oven before serving.
Freezing: Wrap each bowl tightly in plastic wrap then store in a freezer container up to 2 months. Thaw overnight in refrigerator before reheating.
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If you enjoyed this High Protein Baked Egg Bowls or any other recipe on my blog, please leave a ⭐ star rating and let me know how it went in the comments below. I appreciate taking time to read about this recipe, thank you!
