High Protein Egg Bake

Keto High Protein Egg Bake will keep you going all day without consuming any carbohydrates because it is very filling. Each bite mixes chicken, cheese, and eggs with a variety of vibrant greens for harmony & taste. It is heavy in protein and good fats, so it is ideal for keto followers or anyone searching for a low-carb, high-energy lunch. The texture is hearty but fluffy with a golden, cheesy top that provides the perfect amount of crunch. You may modify this Keto High Protein Egg Bake by using chicken instead of turkey; add the bacon or the preferred vegetables. This bake keeps you feeling satisfied and energized for hours while controlling your macros.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATS:

• No of calories: 290 kcal
• Preparation duration: Ten minutes
• Cooking duration: Thirty minutes
• Portion size: 1 square
• Cuisine: American
• Total duration: Forty minutes
• Course: Breakfast / Brunch
• Diet: Keto
• Portion: 6

EQUIPMENT:

• Baking dish
• Mixing vessel
• Skillet
• Oven
• Whisk

INGREDIENTS:

• Eight large eggs
• ½ cup heavy cream
• One cup cheddar cheese
• ¼ teaspoon smoked paprika
• Quarter cup bell peppers
• ½ cup cottage cheese
• ½ tsp. garlic powder
• One cup chicken breast dice
• ½ cup spinach
• Black pepper
• ¼ cup onion
• One tbsp. olive oil
• Salt

INGREDIENT NOTES:

EGGS:

• This dish’s foundation is eggs, which provide it structure, richness, and a protein boost. They produce a soft, fluffy texture and keep the ingredients together. Always use large, fresh eggs for optimal results.

HEAVY CREAM:

• Heavy cream gives the baked good a creamy, soft texture in addition to supplying beneficial fats. It contributes to the smooth richness and balance of the protein.

CHEDDAR CHEESE:

• Cheddar cheese forms a golden crust on top and melts into a delicious, sharp layer of flavor. It adds texture and saltiness. You can use Monterey Jack or mozzarella for a softer flavor.

COTTAGE CHEESE:

• Cottage cheese adds moisture & creaminess without making the bake heavy. Use full-fat for the smoothest texture and the most flavorful cottage cheese.

CHICKEN BREAST:

• The addition of chicken breast gives the dish a satisfying & substantial amount of lean protein. It melds nicely with cheese and eggs. We swap it with cooked sausage, ham, or turkey.

SPINACH:

• Spinach provides the color, nutrition, and a subtle earthy flavor that counterbalances the richness. It blends in perfectly and cooks down easily.

BELL PEPPER:

• Bell peppers offer a vibrant flavor and a sweet crunch. Their hue enhances the dish’s charm. Use any color bell pepper for balance or sweetness.

ONIONS:

• Onions adds the natural sweetness and savory depth. It turns tasty & mild when sautéed.

BUTTER:

• Butter or olive oil provides richness and prevents the vegetables from sticking. Butter adds additional depth to the flavor, while olive oil makes it lighter. Both options are effective.

BLACK PEPPER:

• Black pepper and salt bring out the flavor of all the ingredients. They balance the dish without taking over. Taste and adjust as necessary.

GARLIC POWDER:

• It adds a light savory taste & deepness. It blends evenly into the batter without the raw garlic’s harsh bite. You can use minced garlic instead for a more potent taste.

SMOKED PAPRIKA:

• Smoked paprika adds a burst of color & a smoky aroma. It enhances the flavor overall and goes well with meat and cheese.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTIONS:

1. We warm the oven at 375 degrees F.
2. Apply butter in a dish.
3. Heat the olive oil in a big skillet
4. Cook the bell peppers & onion for 3-4 minutes so they get tender.
5. Then cook the spinach so it wilt and put aside.
6. Whisk the smoked paprika, eggs, salt, heavy cream, pepper, & garlic powder in a vessel.
7. Include the chicken, veggies, cottage cheese, & shredded cheddar & gently stir.
8. Add the batter in the dish and equally distribute them.
9. We bake the dish for 25-30 minutes so it gets golden & set from the middle.
10. Cool the bake for 5 minutes & make slices & serve.

SERVING SUGGESTIONS:

SIDE:

• Cauliflower Hash Browns
• Keto Garlic Breadsticks
• Zucchini Fritters

TOPPING:

• Sliced Avocado
• Sour Cream
• Crumbled Bacon

DRINKS:

1. Keto Bulletproof Coffee
2. Iced Matcha Latte
3. Unsweetened Almond Milk Smoothie

SAUCES & DIPS:

1. Keto Ranch Dressing
2. Avocado Lime Crème
3. Sugar-Free Hot Sauce

SALADS:

1. Cucumber Feta Salad
2. Spinach and Walnut Salad
3. Keto Coleslaw

TIPS:

• Avoid over baking the eggs as they get rubbery.
• Include additional cheese over the bake to make the crispy crust.
• Prepare and assemble the mixture in advance and bake when required for fresh taste and texture.
• Monitor the bake with the kitchen thermometer to check the doneness.

STORAGE INFORMATION:

FRIDGE:

• Put the left behind bake in the close vessel & store for 4 days.

FREEZER:

• Freeze the wrapped bake slices for 2 months.

FAQs:

Can I make non-dairy bake?

• Yes; utilize non-dairy coconut milk or cream and cheese to prepare nondairy bake.

Will we utilize only egg whites?

• We can utilize only egg whites but it makes the bake less heavy and dry. Include additional veggies or olive oil to add the moisture & richness.

Can we make this bake for meal planning purpose?

• We can make this bake for meal planning purpose as it warm perfectly.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL INFORMATION:

Calories: 290 kcal
Potassium: 410 g

Net carbs: 3 g

Sodium: 390 g

Total carbs: 4 g

Calcium: 170 g

Fiber: 1 g

Protein: 27 g

Iron: 2.1 g

Fat: 18 g

Vitamin A: 140 g

Serving size: 1 square

Portion: 6