Healthy Egg Bake

Ingredients

• 2 tablespoons Butter (softened, for greasing the baking dish)
• 1 teaspoon Olive Oil (extra virgin optional, for sautéing)
• 1 small Onion (peeled and diced)
• 8 ounces Crimini Mushrooms (cleaned with a damp paper towel, stems trimmed, sliced)
• 5 cups Baby Spinach (pre‑washed, roughly chopped)
• 2 ounces Feta Cheese (block form, crumbled)
• 12 large Eggs (room temperature)
• 1.5 cups Lowfat Cottage Cheese (can be non‑fat or full‑fat depending on preference)
• 1 teaspoon Garlic Powder (dried)
• 1 teaspoon Onion Powder (dried)
• 1 pinch Sea Salt (plus additional pinch during sauté)
• 0.25 teaspoon Black Pepper (ground, plus pinch during sauté)

Instructions

1. Preheat Oven and Grease Dish

   Preheat the oven to 350°F. Grease a 9x13‑inch baking dish with softened butter, spreading it evenly.

   Time: PT5M

   Temperature: 350°F

2. Prepare Vegetables

   Wipe the crimini mushrooms with a damp paper towel, trim the stems, and slice them. Dice the small onion. Rough‑chop the baby spinach to break up large clumps.

   Time: PT7M

3. Sauté Onion and Mushrooms

   Heat a large skillet over medium heat, add 1 tsp olive oil, then add the diced onion and sliced mushrooms. Sprinkle with a pinch of salt and cook, stirring occasionally, for 6‑8 minutes until the onion is translucent and the mushrooms are tender.

   Time: PT8M

4. Wilt the Spinach

   Turn off the heat and add the chopped spinach to the skillet. Season with a pinch of salt and a grind of black pepper, then toss until the residual heat wilts the leaves.

   Time: PT2M

5. Assemble Veggie Base

   Transfer the sautéed vegetable mixture to the greased baking dish, spreading it into an even layer. Sprinkle the crumbled feta cheese (about 2 oz) over the top.

   Time: PT3M

6. Whisk Eggs

   In a large mixing bowl, whisk 12 large eggs until the yolks break down and the mixture is uniform.

   Time: PT2M

7. Combine Cottage Cheese and Seasonings

   Add 1½ cups low‑fat cottage cheese to the whisked eggs. Stir in 1 tsp garlic powder, 1 tsp onion powder, a small pinch of sea salt, and ¼ tsp black pepper. Whisk until fully incorporated.

   Time: PT3M

8. Pour Egg Mixture Over Veggies

   Pour the cottage‑cheese‑egg mixture over the vegetable‑feta layer in the baking dish. Use a fork to gently lift and redistribute the veggies so they are evenly coated.

   Time: PT2M

9. Bake

   Place the dish in the preheated oven and bake for 30 minutes, or until the edges are golden brown and the center is set.

   Time: PT30M

   Temperature: 350°F

10. Rest and Serve

    Remove the bake from the oven and let it rest for 15‑20 minutes before cutting. Slice into six equal portions and serve warm, optionally topped with Greek yogurt, hot sauce, fresh fruit, or whole‑grain toast.

    Time: PT15M

Nutrition Facts

Calories

250

Protein

20 g

Carbohydrates

6 g

Fat

15 g

Fiber

2 g

Ingredient Substitutions

• Instead of Butter: coconut oil, cooking spray
• Instead of Olive Oil: vegetable oil, canola oil
• Instead of Onion: shallot
• Instead of Crimini Mushrooms: white button mushrooms
• Instead of Baby Spinach: fresh kale (massaged)
• Instead of Feta Cheese: goat cheese, ricotta salata
• Instead of Eggs: egg whites (24) or a mix of whole eggs and egg whites
• Instead of Lowfat Cottage Cheese: Greek yogurt (thick), ricotta
• Instead of Garlic Powder: fresh minced garlic (1 clove)
• Instead of Onion Powder: fresh onion (½ small)

Equipment Needed

• Oven
• 9x13‑inch Baking Dish
• Butter Knife or Pastry Brush
• Cutting Board
• Chef's Knife
• Paper Towel
• Large Skillet or Sauté Pan
• Measuring Spoons
• Measuring Cups
• Mixing Bowl
• Whisk
• Fork

Critical Steps — Do Not Skip

• Preheating the oven and greasing the baking dish
• Sautéing onion and mushrooms until translucent
• Ensuring the egg‑cottage cheese mixture is well‑whisked
• Baking until golden brown and fully set
• Allowing the bake to rest before cutting

Chef Tips from the Video

• Use block feta for a creamier texture and richer flavor.
• For an extra fluffy bake, blend the egg‑cottage cheese mixture briefly with an immersion blender.
• Add a dash of smoked paprika to the seasoning for a subtle smoky note.

Troubleshooting

Storage

Refrigerator: Store in airtight containers for up to 5 days.

Freezer: Freeze individual portions wrapped tightly for up to 2 months; thaw in the refrigerator before reheating.

Room temperature: Do not store at room temperature; it can spoil within 2 hours.

Make-Ahead Tips

• Prepare the entire bake, let it cool, then portion into containers for grab‑and‑go breakfasts.
• Reheat individual servings in the microwave (1‑2 minutes) or in a 350°F oven for 10 minutes.

Frequently Asked Questions