Description
High Protein Baked Egg Bowls are a simple, nutritious, and customizable breakfast option packed with protein and vibrant flavors. Combining eggs, lean meats, vegetables, cheese, and herbs, these bowls are quick to prepare, meal prep friendly, and perfect for fueling your day with wholesome ingredients.
Ingredients
Scale
Egg Base
- 4 large eggs
- 1/4 cup milk or cream
- 1/4 teaspoon salt
- Fresh parsley, black pepper, or paprika to taste
Protein
- 1/2 cup cooked lean meat (chicken, turkey, or lean ham), diced (optional)
Vegetables
- 1/2 cup fresh spinach, chopped
- 1/4 cup bell peppers, diced
- 1/4 cup tomatoes, diced
Cheese
- 1/4 cup shredded cheddar or feta cheese
Instructions
- Prep Your Ingredients: Chop the vegetables, grate the cheese, and cook any raw meat if using. Preheat the oven to 375°F (190°C).
- Mix the Egg Base: In a large bowl, whisk together eggs, milk or cream, salt, and your chosen herbs and spices until smooth and slightly frothy for a fluffy texture.
- Assemble the Bowls: Grease muffin tins or small ramekins. Evenly distribute the cooked meat and vegetables into each cup. Pour the egg mixture over them, filling almost to the top, then sprinkle with cheese.
- Bake: Place the muffin tin in the preheated oven and bake for 18 to 20 minutes, or until the egg cups are set and lightly golden on top.
- Cool and Serve: Let the bowls cool for a few minutes before carefully removing them from the tins. Serve warm or pack for an on-the-go meal.
Notes
- Use room temperature eggs for a smoother batter.
- Do not overfill muffin cups; leave space for eggs to expand during baking.
- Customize your protein by trying plant-based options like tofu or tempeh.
- Grease your molds well with butter or non-stick spray to prevent sticking.
- Start checking doneness at 15 minutes to avoid overbaking.
- Prep Time: 10 minutes
- Cook Time: 18-20 minutes
- Category: Appetizers
- Method: Baking
Nutrition
- Serving Size: 1 baked egg bowl
- Calories: 150
- Sugar: 1g
- Sodium: 220mg
- Fat: 10g
- Saturated Fat: 4g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 3g
- Fiber: 1g
- Protein: 12g
- Cholesterol: 185mg
Keywords: high protein, baked egg bowls, breakfast, meal prep, healthy, gluten free, protein rich
