Description
High Protein Baked Egg Bowls are a simple, versatile, and nutritious dish packed with eggs, fresh vegetables, and cheese. Perfect for any meal of the day, they offer a protein-rich, flavorful option that can be customized to fit your dietary needs or preferences. Quick to prepare and ideal for meal prep, these baked egg bowls provide a wholesome, satisfying meal that supports a busy lifestyle.
Ingredients
Proteins & Dairy
- Eggs (main protein source)
- Greek yogurt or cottage cheese (adds creamy texture and extra protein)
- Cheese (cheddar, feta, or mozzarella, about 1/4 cup shredded per batch)
Vegetables
- Fresh vegetables such as bell peppers, spinach, or tomatoes (about 1/2 cup diced)
Seasonings
- Salt (to taste)
- Pepper (to taste)
- Garlic powder (1/4 teaspoon)
- Your favorite herbs such as fresh basil, dill, or chives (optional, about 1 tablespoon)
Other
- Olive oil or cooking spray (for greasing muffin cups)
Instructions
- Prepare Your Baking Cups: Preheat your oven to 350°F (175°C) and grease your muffin tin or silicone baking cups with olive oil or cooking spray to ensure easy removal and prevent sticking.
- Chop Vegetables and Mix Ingredients: Dice your chosen vegetables finely to ensure even cooking. In a mixing bowl, whisk the eggs with Greek yogurt or cottage cheese, seasonings (salt, pepper, garlic powder), and a handful of your favorite cheese for a creamy, flavorful base.
- Assemble the Bowls: Place a small amount of vegetables at the bottom of each greased muffin cup, then pour the egg mixture over. Top with a little extra cheese or herbs if desired for added flavor and visual appeal.
- Bake Until Set: Bake in the preheated oven for 18-20 minutes or until the egg bowls are puffed up and lightly golden on top. To check doneness, insert a toothpick or knife; it should come out clean.
- Cool and Remove: Let the egg bowls cool for 5 minutes before gently removing them from the tin. Serve warm or cool and store for later meals.
Notes
- Don’t overfill the muffin cups to allow room for the eggs to expand during baking.
- Use fresh vegetables and quality cheese for the best flavor.
- Allow the bowls to cool slightly to firm up for easier handling and removal.
- Mix the eggs and dairy thoroughly for a consistent, creamy texture.
- Check baking time as ovens vary; avoid overbaking to prevent dryness.
- Prep Time: 10 minutes
- Cook Time: 18-20 minutes
- Category: Appetizers
- Method: Baking
Nutrition
- Serving Size: 1 egg bowl
- Calories: 180
- Sugar: 2g
- Sodium: 220mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 4g
- Fiber: 1g
- Protein: 15g
- Cholesterol: 210mg