Description
Delicious high protein baked egg bowls made with egg whites, cottage cheese, and turkey sausage. Perfect for a nutritious meal!
Ingredients
Scale
- 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