Egg Bake with Cottage Cheese & Veggies. High protein breakfast recipe for meal prep 🏻gluten-free.
Egg Bake with Cottage Cheese & Veggies. High protein breakfast recipe for meal prep 👌🏻gluten-free. is a easy American recipe that serves 4. 300 calories per serving. Recipe by mallorythedietitian on YouTube.
Prep: 20 min | Cook: 50 min | Total: 1 hr 20 min
Cost: $6.64 total, $1.66 per serving
Ingredients
- 8 large Eggs (beaten)
- 1 cup Cottage Cheese (low‑fat)
- 2 cup Mixed Vegetables (diced small (bell pepper, onion, spinach))
- 0.5 cup Shredded Cheddar Cheese (grated)
- 1 tablespoon Olive Oil (for roasting vegetables)
- 0.5 teaspoon Salt (to taste)
- 0.25 teaspoon Black Pepper (freshly ground)
Instructions
Preheat Oven
Set the oven to 375°F and allow it to preheat while you prepare the ingredients.
Time: PT10M
Temperature: 375°F
Dice Vegetables
Using a knife and cutting board, dice bell pepper, onion, and spinach into small, bite‑size pieces.
Time: PT10M
Roast Vegetables
Toss the diced vegetables with olive oil, salt, and pepper. Spread them on a baking sheet and roast for about 15 minutes, or until softened and lightly caramelized.
Time: PT15M
Temperature: 375°F
Prepare Egg Mixture
While the vegetables roast, whisk the eggs in a mixing bowl. Stir in cottage cheese, shredded cheddar, and a pinch of salt and pepper until smooth.
Time: PT5M
Combine and Transfer
Remove the roasted vegetables from the oven, transfer them to the greased baking dish, and pour the egg‑cottage cheese mixture over them. Gently stir to distribute evenly.
Time: PT5M
Bake the Casserole
Place the baking dish back in the oven and bake for 25 minutes, or until the center is set and the top is golden brown.
Time: PT25M
Temperature: 375°F
Rest and Serve
Remove the casserole from the oven, let it rest for 5 minutes, then slice and serve warm.
Time: PT5M
Nutrition Facts
- Calories
- 300
- Protein
- 22 g
- Carbohydrates
- 6 g
- Fat
- 20 g
- Fiber
- 2 g
Dietary info: High‑protein, Gluten‑free, Vegetarian, Low‑carb
Allergens: Eggs, Dairy (cottage cheese, cheddar cheese)
Ingredient Substitutions
- Instead of Eggs: egg replacer, silken tofu (for vegans)
- Instead of Cottage Cheese: ricotta cheese, Greek yogurt
- Instead of Mixed Vegetables: frozen mixed vegetables
- Instead of Shredded Cheddar Cheese: mozzarella, pepper jack
- Instead of Olive Oil: vegetable oil, canola oil
- Instead of Salt: sea salt
- Instead of Black Pepper: white pepper
Equipment Needed
- Oven
- Baking Dish
- Baking Sheet
- Mixing Bowl
- Whisk
- Knife
- Cutting Board
- Aluminum Foil (optional)
Critical Steps — Do Not Skip
- Roast vegetables until softened and lightly caramelized.
- Mix eggs with cottage cheese and shredded cheese thoroughly.
- Bake until the center is set and the top is golden brown.
Chef Tips from the Video
- Line the baking sheet with parchment paper for easy cleanup.
- Add fresh herbs like chives or parsley after baking for extra flavor.
- For a fluffier texture, separate the egg whites, beat them to soft peaks, and fold them into the yolk mixture before pouring over the veggies.
Troubleshooting
Vegetables release too much water, making the bake soggy.
Pat the roasted vegetables dry with paper towels before adding the egg mixture, or use lower‑moisture veggies.
Eggs are still runny in the center after the suggested baking time.
Continue baking for an additional 3‑5 minutes, checking that the center is firm.
Top does not turn golden.
Broil on high for 2‑3 minutes at the end, watching closely to avoid burning.
Storage
Refrigerator: Store leftovers in an airtight container for 3–4 days.
Freezer: Wrap tightly in foil or freezer‑safe bag; freeze up to 1 month. Reheat in microwave or oven.
Room temperature: Not recommended; the dish contains perishable dairy and eggs.
Make-Ahead Tips
- Prepare the roasted vegetables and egg mixture the night before; store separately in the fridge and assemble in the morning.
- You can bake the entire casserole ahead of time, cool, slice, and freeze for quick reheating.
Frequently Asked Questions
What is the cultural significance and history of a high‑protein egg bake with cottage cheese and veggies in American breakfast cuisine?
Egg casseroles have been a staple of American home cooking since the mid‑20th century, offering a convenient way to combine protein‑rich eggs with vegetables for a hearty breakfast. Adding cottage cheese reflects a modern, health‑focused twist that boosts protein while keeping the dish light.
What regional variations of egg bake exist within United States cuisine?
In the South, egg casseroles often feature sausage, cheddar, and corn. In the Pacific Northwest, you’ll find salmon or smoked trout added. The version on Mallory’s channel emphasizes cottage cheese and a mix of bell pepper, onion, and spinach for a lean, high‑protein take.
How is an egg bake traditionally served in American households?
It is usually cut into squares and served warm with toast, fruit, or a side of hash browns. Some families like to top it with hot sauce or fresh salsa for extra flavor.
What occasions or celebrations is a vegetable egg bake commonly associated with in American culture?
Egg bakes are popular for weekend brunches, holiday breakfasts (like Thanksgiving or Christmas morning), and as a make‑ahead option for busy work‑week mornings.
What makes Mallory’s high‑protein egg bake special compared to traditional breakfast casseroles?
Mallory’s version swaps out higher‑fat meats for cottage cheese, dramatically increasing protein while lowering saturated fat. The recipe also emphasizes roasting the vegetables first, which adds depth of flavor and reduces excess moisture.
What are the most common mistakes to avoid when making Mallory’s high‑protein egg bake?
Common errors include over‑mixing the egg mixture (which can make the bake dense), under‑roasting the vegetables (leading to excess water), and baking at too low a temperature, which prevents a golden top and proper set.
Why does this recipe roast the vegetables before adding the egg mixture instead of mixing them raw?
Roasting concentrates the vegetables’ natural sugars, adds caramelized flavor, and reduces moisture that could make the casserole soggy. It also ensures the veggies are fully cooked when the eggs set.
Can I make this egg bake ahead of time and how should I store it?
Yes. Assemble the casserole the night before, cover tightly, and refrigerate. Bake it in the morning or reheat individual slices in the microwave. Leftovers keep 3‑4 days in the fridge or up to a month frozen.
What texture and appearance should I look for when the egg bake is done?
The center should be firm to the touch, not jiggle, and the top should be a deep golden brown with a slightly crisp edge. A clean slice that holds its shape indicates it’s fully set.
What does the YouTube channel mallorythedietitian specialize in?
The YouTube channel mallorythedietitian focuses on evidence‑based nutrition, quick healthy recipes, and meal‑prep strategies for busy lifestyles, often highlighting high‑protein, low‑carb options.
How does the YouTube channel mallorythedietitian’s approach to American breakfast recipes differ from other cooking channels?
Mallory emphasizes nutrient density, portion control, and practical make‑ahead techniques, whereas many other channels prioritize indulgent flavors or elaborate presentations. Her videos often include nutrition breakdowns and cost‑effective tips.
Last updated: August 30, 2026
