These High Protein Egg Bakes with sausage, peppers, and cheese have a light, almost soufflé-like texture. They’re filling, flavorful, and perfect for breakfast or lunch on the go!
I think we’re all being inundated right now with the message to up our daily intake of protein, and breakfast can be the trickiest meal of the day to load up.
Thanks to both whole eggs and egg whites, cottage cheese, and crumbled Turkey Breakfast Sausage, one of these High Protein Egg Bakes packs 36 grams of protein with just 4 net carbs per serving and a little over 300 calories. Not too shabby for breakfast!
They are supremely satisfying the so delicious.
Table of contents
Ingredients and Variations
- Eggs + egg whites: I use a mix of whole eggs and extra egg whites to keep these bakes light yet high in protein. There’s no need to separate eggs yourself. Instead, grab a carton of 100% liquid egg whites from the store.
- Cottage cheese: Adds creaminess and an extra boost of protein. I use low fat.
- Shredded cheese: I use sharp cheddar, but Monterey Jack, pepper jack, or mozzarella also work well.
- Sausage: My homemade Turkey Breakfast Sausage adds big flavor with lean protein. Feel free to swap it out for another crumbled sausage, bacon, or even diced ham.
- Veggies: Diced bell peppers are my favorite here, but onion, spinach, mushrooms, or zucchini would work, too.
- Seasoning: Just kosher salt and pepper, plus a sprinkle of everything bagel seasoning on top if you’d like.
How to Make High Protein Egg Bakes
- Whisk the eggs, egg whites, cottage cheese, salt, and pepper and divide the mixture between four greased oven-safe meal prep bowls or ramekins.
- Sprinkle the shredded cheese over the top.
- Add the peppers, and onions.
- Top with sausage and everything bagel seasoning, if using.
- Bake until set and golden.
Tips for the Best Egg Bakes
Finely dice the veggies: Small pieces of onion and bell pepper ensure they become tender during baking.
Choose the right containers: Use oven-safe meal prep bowls like the ones shown here, or ceramic ramekins work just as well.
Muffin pan option: I tested this recipe in a muffin pan and didn’t love the texture as much. If you want to try it, I’ve included detailed instructions in the recipe card below.
Use a baking sheet: Place the bowls or ramekins on a rimmed baking sheet for easy transport in and out of the oven. Pour a little water onto the baking sheet to create a moist environment in the oven. This step helps achieve that soft, soufflé-like texture.
Make-ahead friendly: Bake, cool, and store in the fridge for up to 4 days. Just reheat in the microwave for a quick breakfast.
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High Protein Egg Bakes
Ingredients
- 4 large eggs
- 1 cup egg whites
- 1 cup cottage cheese, I used lowfat
- kosher salt and freshly ground black pepper, or to taste
- 1 cup shredded cheese, I used sharp cheddar
- ½ pound Turkey Breakfast Sausage, cooked and crumbled
- ¼ cup diced red bell pepper
- ¼ cup diced yellow onion
- Everything bagel seasoning, to taste
Instructions
- Preheat oven to 400 degrees F. Coat 4 small oven-safe glass bowls or ceramic ramekins with nonstick cooking spray.
- In a large bowl, whisk the eggs, egg whites, cottage cheese, salt, and pepper until well blended. Divide the mixture evenly between the 4 prepared bowls. Top each bowl with ¼ cup shredded cheese and 1 tablespoon each of the bell peppers and onions and stir to combine. Divide the sausage evenly between the bowls and sprinkle each bowl with ⅛ teaspoon of everything bagel seasoning.
- Place the bowls on a large rimmed baking sheet and transfer to the preheated oven. Carefully pour water on the baking sheet until it rises about ¼ -inch up the sides of the bowls. Bake for 30 minutes or until the center appears set and is no longer jiggly when moved.
- Eat right away, or allow to cool, cover, and refrigerate for up to 4 days. To reheat, cover with a paper towel and heat in the microwave for 2 minutes.
For Mini Egg Bakes
- Coat the wells of a 12-cup muffin pan with nonstick cooking spray.
- Divide the egg mixture between the wells – I used ¼ cup measure per well. They should be no more than ¾ full. Divided the cheese evenly between the wells, the the veggies and finally the sausage.
- Place the muffin pan on a large rimmed baking sheet and transfer it to the preheated oven. Carefully pour water into the baking sheet until it comes about ¼-inch up the bottom of the wells of the muffin pan. Bake for 20 minutes or until they've puffed up and the centers appear set. Don’t be concerned if they rise unevenly as they’ll settle as they cool.
- Remove the muffin pan from the oven. Allow the egg bakes to cool in the pan until they’ve settled and cooled slightly, about 10 minutes, then run a knife around the edges and lift them out
- Place leftovers in an airtight container on top of a layer of paper towels and store in the refrigerator for up to 3 to 4 days.
Nutrition
Nutrition information is automatically calculated using generic ingredients, and is an estimate not a guarantee. For more accurate results, please refer to the labels on your ingredients at home. All information provided regarding nutrition on this website is intended to be used for informational purposes only. Content related to nutrition is not medical advice nor is it intended to replace medical advice. The website is not intended to diagnose, prescribe, or treat any disease, condition, illness, or injury. Before beginning any diet program, modifying your diet, or making changes to the diet of a child in your care, including following the nutrition information available on the website, you should seek advice from a licensed professional.
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