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Home > pages > LLM-Discussions > 2026 > 2026-06 > 2026-06-21_High-Protein_Breakfast_Egg_Bite_Bake.html

High-Protein Breakfast Egg Bite Bake

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High-Protein Breakfast Egg Bite Bake (4 Servings)

Designed for meal prep, reheating, and a creamy texture similar to sous vide egg bites without the hassle.

Ingredients

Egg Base

• 4 large eggs
• 1.5 cups liquid egg whites (or Egg Beaters)
• 1 cup 1% cottage cheese

Vegetables

• 1 cup finely chopped broccoli florets
• ½ cup finely diced red bell pepper

Cheese

• 2 oz reduced-fat sharp cheddar, shredded (about ½ cup loosely packed)

Seasonings

• 1 tsp Diamond Crystal kosher salt (or about ¾ tsp Morton kosher salt)
• ½ tsp black pepper
• ½ tsp garlic powder
• ½ tsp onion powder
• ¼ tsp smoked paprika
• Optional: ½ tsp MSG

Instructions

1. Prep the vegetables

Heat a nonstick skillet over medium heat.

Cook:

• broccoli
• red pepper

for about 3–5 minutes, just until slightly softened and some moisture has evaporated.

Let cool for a few minutes.

2. Blend the egg mixture

In a blender, combine:

• eggs
• egg whites
• cottage cheese
• all seasonings

Blend until completely smooth, about 20–30 seconds.

3. Assemble

Lightly grease an 8×8-inch baking dish.

Stir the vegetables and shredded cheddar into the blended egg mixture.

Pour into the baking dish.

4. Create a water bath

Place the baking dish into a larger pan.

Pour hot tap water into the outer pan until it comes about halfway up the sides of the baking dish.

5. Bake

Bake at 325°F (163°C) for 35–40 minutes.

Check at 35 minutes.

The egg bake is done when:

• the center is just set
• it still has a slight jiggle
• the top is not significantly browned

Avoid overbaking.

6. Cool

Let rest for 10 minutes.

Refrigerate until fully cooled before cutting into 4 portions.

Approximate Nutrition (Per Serving)

• Protein: ~29 g
• Calories: ~205 kcal
• Fat: ~8 g
• Carbs: ~5 g

(The exact numbers will vary by cottage cheese, egg white brand, and cheese.)

Meal Prep Notes

• Keeps well in the refrigerator for 5–6 days.
• Cut into 4 squares and store individually.
• Reheat in the microwave for 45–60 seconds.
• Cover loosely with a damp paper towel while reheating for the best texture.

The combination of blended cottage cheese, the water bath, and slight underbaking should give you a much creamier result than a typical egg casserole while still hitting nearly 30 g of protein per serving.

Nutrition (per serving)