Mediterranean High Protein Veggie Egg Bake
This Mediterranean-inspired egg bake is loaded with protein from eggs, egg whites, and cottage cheese, paired with fresh herbs and vegetables for flavor and nutrition. It’s light, fluffy, and perfect for meal prep since it reheats beautifully. Serve it warm for breakfast, brunch, or as a high-protein snack any time of day.
Time:
Prep: 15 minutes
Cook: 35–40 minutes
Total: 50–55 minutes
Yield: 6–8 servings
Ingredients
Egg & Dairy Base
7 large eggs + 6 tbsp egg whites (or 12 large eggs)
1 cup low-fat cottage cheese
4 oz feta cheese, crumbled
(Alternative richer version: 16 oz full-fat cottage cheese, ¼ cup shredded Gruyere or Gouda, ½ cup shredded cheddar)
Vegetables & Herbs
½ medium bell pepper (red, orange, or yellow), diced
½ small yellow onion, diced
2 tbsp fresh parsley, minced
2 tbsp fresh mint, minced
(Alternative veggie mix: 1 large red bell pepper, ½ cup diced yellow onion, 4 cups chopped spinach)
Seasonings
¼ cup grated Parmesan cheese
2 tsp salt
1 tsp black pepper
(Alternative seasoning blend: ½ tsp garlic powder, ½ tsp Italian seasoning, ½ tsp kosher salt, ¼ tsp ground black pepper)
Other
Cooking spray or olive oil (for greasing the baking dish)
Instructions
Preheat oven: Set to 180°C (350°F). Grease a 9×13-inch baking dish with cooking spray or a thin layer of olive oil.
Prepare vegetables: Dice bell pepper and onion. If using spinach, chop roughly. Mince parsley and mint.
Whisk egg mixture: In a large mixing bowl, whisk together eggs, egg whites, cottage cheese, salt, and black pepper until smooth.
Add cheeses & herbs: Stir in crumbled feta (plus Gruyere/cheddar if using), Parmesan, parsley, and mint.
Fold in vegetables: Mix in bell pepper, onion, and spinach (if using). Combine gently so ingredients are evenly distributed.
Assemble: Pour mixture into the greased baking dish, spreading it evenly.
Bake: Place in the oven and bake for 35–40 minutes, or until the center is set and the top is golden. A toothpick inserted in the middle should come out clean.
Cool & serve: Let rest for 5–10 minutes before slicing into squares. Serve warm, or cool completely and refrigerate for meal prep.
Tips
Drain cottage cheese: If your cottage cheese is very watery, drain it slightly to keep the egg bake light and firm.
Whisk well: The more you whisk the eggs and egg whites, the fluffier the bake will be.
Don’t overbake: Remove from the oven as soon as the center is set. Overbaking can make the eggs rubbery.
Meal prep friendly: Slice into squares once cooled, store in an airtight container, and reheat in the microwave or oven for a quick protein-packed meal.
Grease generously: Egg bakes can stick to the pan—coat with oil or use parchment paper for easier cleanup.
Variations
More greens: Add zucchini, kale, or broccoli for extra vegetables. Just sauté harder veggies briefly before adding.
Spicy twist: Mix in diced chili, red pepper flakes, or a dash of hot sauce.
Meat option: Add cooked turkey sausage, chicken, or lean ground beef for even more protein.
Cheese swap: Try goat cheese or ricotta instead of feta for a creamier texture.
Low-sodium version: Reduce added salt and rely on fresh herbs and spices for flavor.
Mini bakes: Bake the mixture in a muffin tin for individual portions—perfect for grab-and-go breakfasts.
Q&A
Q: Can I use only whole eggs and skip the egg whites?
A: Yes. The bake will be slightly richer and higher in calories, but it will still work perfectly.
Q: Can I make this dairy-free?
A: Yes. Skip the cottage cheese and feta, and replace with a dairy-free cheese alternative or just add more vegetables for structure.
Q: How do I stop the bake from getting watery?
A: Drain cottage cheese if it’s very wet and remove excess liquid from vegetables (especially spinach) by sautéing or squeezing before adding.
Q: How long does this keep in the fridge?
A: It will stay fresh for 4 days in an airtight container. You can also freeze portions for up to 2 months.
Q: Can I bake it ahead of time and reheat?
A: Yes. Reheat individual slices in the microwave for 1–2 minutes or in the oven at 160°C (325°F) for about 10 minutes.
Nutrition
(per serving, based on 8 servings, using eggs, low-fat cottage cheese, and feta)
Calories: ~160 kcal
Protein: 16 g
Fat: 8 g
Carbohydrates: 4 g
Fiber: 1 g
Sodium: ~430 mg
(Using full-fat cottage cheese and extra cheeses will increase fat and calories but also boost flavor and creaminess.)
Conclusion
Mediterranean High Protein Veggie Egg Bake is a balanced, meal-prep-friendly dish that’s as nourishing as it is versatile. With eggs, cottage cheese, and feta providing protein, and colorful vegetables and herbs adding freshness, it’s a complete breakfast or light meal that reheats well for busy days. Whether enjoyed hot out of the oven or stored for the week, this egg bake is an easy, healthy way to keep your mornings energized and Mediterranean-inspired.