Breakfast
High-Protein Breakfast Egg Bake Meal Prep
An easy high-protein egg bake made in individual portions. Perfect for meal prep, packed with protein, and ready for the week.
Why You’ll Love This Recipe
This is one of the easiest ways to hit high protein without thinking. It’s simple, filling, and perfect for busy mornings or weekly meal prep.
Simple Ingredients
Eggs, egg whites, and cottage cheese create a high-protein base, while sausage and vegetables add flavor and texture. Everything comes together in one container for minimal effort.
Best Ways to Enjoy It
Reheat and eat straight from the container for convenience, or pair with toast or fruit for a more complete meal. Perfect for grab-and-go breakfasts.
Inspiration
At CraveSmart, we take practical high-protein ideas and turn them into simple, repeatable recipes that actually fit into real routines.
High-Protein Breakfast Egg Bake Meal Prep
Prep Time
10 mins
Cook Time
35 mins
Total Time
45 mins
Servings
6
Calories
360
Protein
52g
Carbs
13g
Fat
9g
Ingredients
Switch between US and metric measurements. Metric conversions are approximate.
Dry Ingredients
- Salt and black pepper, to taste Salt and black pepper, to taste
Wet Ingredients
- 6 large eggs 6 large eggs
- 3 cups egg whites (½ cup per serving) 720ml egg whites (120ml per serving)
- 3 cups cottage cheese (½ cup per serving) 720ml cottage cheese (120ml per serving)
Optional
- 3 cups mixed fajita vegetables (onions and peppers) 720ml mixed fajita vegetables (onions and peppers)
- 6 chicken sausage links (about 80 calories each, sliced) 6 chicken sausage links (about 80 calories each, sliced)
- 6 servings fat-free shredded cheese (mozzarella or cheddar) 6 servings fat-free shredded cheese (mozzarella or cheddar)
Instructions
- Preheat the oven to 400°F / 200°C.
- Prepare 6 oven-safe containers or ramekins (about 2-cup size).
- Crack 1 egg into each container.
- Add ½ cup egg whites and ½ cup cottage cheese to each.
- Add the fajita vegetables, sliced sausage, and shredded cheese evenly across all containers.
- Season with salt and pepper.
- Stir each container to combine.
- Place in the oven and bake for 35 minutes until fully set.
- Remove from the oven and let sit for 10 minutes before serving.
Tips
- Let them rest after baking to help everything set properly.
- Use non-stick spray if your containers aren’t non-stick.
- Chop sausage into smaller pieces for better distribution.
Variations
- Swap chicken sausage for turkey sausage or lean ground meat.
- Use different vegetables like spinach, mushrooms, or zucchini.
- Add hot sauce or chili flakes for extra flavor.
Storage
- Store in the fridge for up to 4–5 days.
- Reheat in the microwave or oven until warmed through.
FAQ
Can I freeze these?
Yes. Freeze individually and reheat when needed, though texture may slightly change.
Can I make this without sausage?
Yes. It will still be high in protein from the eggs and cottage cheese.
Can I use whole eggs instead of egg whites?
You can, but it will increase the fat and calories.
Source Note
Inspired by a high-protein meal prep egg bake and adapted into a structured CraveSmart version for easy weekly prep.
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