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.
Tools That Make This Actually Work
This recipe works best when you choose a system that fits how you like to prep.
Easiest option (cook, store, reheat in one)
- Pyrex 2-cup round glass containers
This is the simplest setup. You bake directly in the container, let it cool, then store and reheat in the same dish. It removes extra steps and makes it easier to stay consistent during the week.
👉 Pyrex 2-cup bowls with blue lids — 3-pack
This set comes with 3, so I usually use two sets to prep the full batch.
Meal prep + freezer system
If you prefer batch cooking and freezing, silicone molds are a really efficient option.
-
Silicone meal prep trays (store in tray)
These let you bake and keep everything in one tray. Once cooled, you can store the entire tray in the fridge or freezer without transferring anything.
👉 Souper Cubes 2-cup molds — blueberry, 2-pack -
Silicone portion molds (freeze and store)
This is the setup I use when I want to save space. You bake, freeze, then pop the portions out and store them in freezer bags. I’ve tried a few versions of these and this one is noticeably sturdier and easier to work with.
👉 Duseu 2-cup freezer molds — blue, 8 pieces
Prep tools (saves time more than anything)
-
Vegetable chopper
I tried cheaper versions of these and none of them compare. The Fullstar chopper is noticeably sturdier and makes prep way faster, especially when you’re doing multiple servings at once.
Basic version: Fullstar 2-in-1 vegetable chopper
Full 14-in-1 version: Fullstar 14-in-1 vegetable chopper -
Mixing bowls
Stainless: FineDine stainless bowls — 6 pieces
Glass: Luvan glass bowls with lids — 3 pieces -
Baking sheet (to hold everything evenly in the oven)
Nordic Ware half sheet pans — 2-pack
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 (1/2 cup per serving) 720ml egg whites (120ml per serving)
- 3 cups cottage cheese (1/2 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.
- Prepare 6 round 2-cup oven-safe glass containers or use silicone molds depending on your meal prep setup.
- Crack 1 egg into each container.
- Add 1/2 cup egg whites and 1/2 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 the containers or molds on a baking sheet 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.
- Do not overbake. Slightly softer centers reheat much better.
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.
- Freeze for longer storage and reheat as needed.
FAQ
Can I freeze these?
Yes. These freeze well, especially when slightly underbaked. Let them cool fully before freezing.
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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