High Protein Colorado Egg Bake

Ingredients

• 1 piece Egg (large, room temperature)
• 0.5 cup Egg Whites (liquid egg whites, can use carton)
• 0.5 cup Low-Fat Cottage Cheese (2% milk fat, crumbled)
• 3 slices Canadian Bacon (uncured if possible, cut into bite‑size pieces)
• 0.25 cup Bell Pepper (diced, any color)
• 0.25 cup Onion (diced, yellow or white)
• 1 teaspoon Garlic Powder
• 1 teaspoon Onion Powder
• 0.25 teaspoon Black Pepper (ground)
• 0.25 cup Sharp Cheddar Cheese (shredded)

Instructions

1. Prepare the container

   Lightly coat the baking tin or glass container with cooking spray, ensuring all sides are covered to prevent sticking.

   Time: PT2M

2. Add the eggs

   Crack the whole egg into the prepared container, then pour in 1/2 cup of liquid egg whites.

   Time: PT2M

3. Incorporate dairy and protein

   Stir in 1/2 cup low‑fat cottage cheese and the three slices of uncured Canadian bacon (cut into bite‑size pieces).

   Time: PT2M

4. Add vegetables and seasonings

   Fold in 1/4 cup diced bell pepper, 1/4 cup diced onion, 1 tsp garlic powder, 1 tsp onion powder, and 1/4 tsp ground black pepper. Mix until everything is evenly combined.

   Time: PT4M

5. Top with cheese

   Sprinkle 1/4 cup shredded sharp cheddar cheese over the surface of the mixture.

   Time: PT1M

6. Bake

   Place the container in a pre‑heated oven and bake at 400°F for 35 minutes, or until the center is set and the cheese is lightly browned.

   Time: PT35M

   Temperature: 400°F

7. Cool and serve

   Remove from the oven, let rest for 5 minutes, then serve warm. Store leftovers as directed.

   Time: PT5M

Nutrition Facts

Calories

406

Protein

50 g

Carbohydrates

10 g

Fat

12 g

Fiber

1 g

Ingredient Substitutions

• Instead of Egg: Extra large egg
• Instead of Egg Whites: Pasteurized liquid egg whites
• Instead of Low-Fat Cottage Cheese: Greek yogurt (drained)
• Instead of Canadian Bacon: Turkey bacon, regular bacon (uncured)
• Instead of Bell Pepper: red pepper flakes (for heat)
• Instead of Onion: shallots, green onions
• Instead of Garlic Powder: fresh minced garlic (1/2 tsp)
• Instead of Onion Powder: additional fresh onion
• Instead of Black Pepper: white pepper
• Instead of Sharp Cheddar Cheese: Monterey Jack, Colby

Equipment Needed

• Cooking Spray
• Baking Tin or Glass Container
• Mixing Bowl
• Spatula or Spoon
• Oven

Critical Steps — Do Not Skip

• Spraying the container to prevent sticking.
• Using uncured Canadian bacon for lower sodium and cleaner flavor.
• Mixing until all ingredients are evenly combined to ensure uniform texture.
• Baking at the correct temperature and time to set the egg without drying it out.

Chef Tips from the Video

• Use low‑fat cottage cheese to keep calories low while adding moisture.
• For extra flavor, add a pinch of smoked paprika to the seasoning blend.
• If you prefer a spicier version, include diced jalapeño with the bell pepper.

Troubleshooting

Storage

Refrigerator: Cool to room temperature, then cover and refrigerate up to 3 days.

Freezer: Wrap tightly in plastic wrap and foil; freeze up to 1 month. Reheat in microwave or oven.

Room temperature: Do not store at room temperature for more than 2 hours.

Make-Ahead Tips

• Prepare the entire mixture, pour into containers, and refrigerate overnight; bake fresh in the morning.
• Portion into individual containers for grab‑and‑go breakfasts.

Frequently Asked Questions