This Healthy Cottage Cheese & Spinach Egg Bake is a protein-packed, veggie-filled breakfast that is both nutritious and delicious! Packed with fresh spinach, sautéed mushrooms, and creamy cottage cheese, this dish delivers over 20g of protein per serving, making it an excellent option for meal prep, brunch, or a light lunch. The eggs create a fluffy texture, while the feta cheese adds a tangy, savory touch. Whether you’re looking for a healthy breakfast casserole or a high-protein vegetarian meal, this easy egg bake is a must-try!

Full Recipe:

Ingredients

1 teaspoon olive oil
1 small onion, chopped (about 1 cup)
8 ounces cremini mushrooms, sliced
5 cups (150 grams) baby spinach, roughly chopped
12 eggs
1.5 cups low-fat cottage cheese
1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon salt
¼ teaspoon black pepper
2 ounces feta cheese, crumbled

Directions

Preheat Oven: Preheat your oven to 350°F and lightly grease a 9″x13″ baking pan with nonstick cooking spray.
Sauté the Vegetables: Heat olive oil in a large non-stick skillet. Add chopped onions, mushrooms, and a pinch of salt. Cook for 6-8 minutes until onions are translucent and mushrooms are lightly browned.
Add Spinach: Toss in the chopped spinach, turn off the heat, and mix until the spinach wilts slightly. Spread this veggie mixture evenly in the prepared baking dish.
Prepare the Egg Mixture: In a large bowl, whisk together eggs, cottage cheese, garlic powder, onion powder, salt, and black pepper until well combined.
Assemble the Bake: Pour the egg mixture over the sautéed vegetables in the baking dish. Use a fork to gently mix, pulling some of the veggies to the surface. Evenly sprinkle crumbled feta cheese on top.
Bake: Place the dish in the oven and bake for about 30 minutes, or until the eggs are fully set.
Cool & Serve: Let the egg bake rest for 15-25 minutes before slicing. Serve warm and enjoy!

Nutrients (Per Serving)

Calories: 218 kcal
Carbohydrates: 6g
Protein: 21g
Fat: 12g
Saturated Fat: 5g
Cholesterol: 338mg
Sodium: 675mg
Potassium: 435mg
Fiber: 1g
Sugar: 3g

The Nutritional Benefits of This Egg Bake

One of the biggest highlights of this Healthy Cottage Cheese & Spinach Egg Bake is its impressive nutritional profile. Eggs, the main ingredient, are an excellent source of high-quality protein, essential vitamins, and minerals. A single serving of this egg bake contains over 20 grams of protein, which helps in muscle repair, satiety, and overall body function.

Cottage cheese, another key component, contributes to the protein content while also providing calcium and probiotics, which are beneficial for gut health. Spinach is rich in iron, vitamin K, and antioxidants, while mushrooms offer fiber, vitamin D, and important minerals. The addition of feta cheese provides a tangy and savory depth of flavor while adding more calcium and protein to the meal. This dish is not only satisfying but also contributes to overall well-being by supplying essential nutrients that support a healthy lifestyle.

Why This Egg Bake is Ideal for Meal Prep

If you have a busy schedule, finding time to cook a healthy breakfast can be challenging. This Healthy Cottage Cheese & Spinach Egg Bake is an ideal meal prep solution as it can be made in advance and stored in the refrigerator for easy grab-and-go meals throughout the week.

Since eggs reheat well, you can prepare this dish on a Sunday evening and have a ready-made breakfast for the next several days. Simply store it in an airtight container in the refrigerator and reheat individual portions in the microwave for a quick, nourishing meal. The consistency remains light and fluffy, and the flavors deepen as they sit, making each serving just as delicious as the first.

A Perfectly Balanced Low-Carb Breakfast

For those following a low-carb or keto-friendly diet, this Healthy Cottage Cheese & Spinach Egg Bake fits seamlessly into your meal plan. Unlike traditional breakfast casseroles that often contain bread or potatoes, this recipe keeps carbohydrates to a minimum while maintaining a rich and satisfying texture.

With only 6 grams of carbohydrates per serving, this dish allows you to enjoy a hearty and flavorful breakfast without spiking your blood sugar levels. The combination of healthy fats from the eggs and cheese, along with fiber-rich vegetables, helps maintain steady energy levels throughout the day. It’s a perfect breakfast for those looking to stay full and focused without relying on carb-heavy meals.

Flavor and Texture: What to Expect

This Healthy Cottage Cheese & Spinach Egg Bake is as delicious as it is nutritious. The eggs create a fluffy and moist texture, while the cottage cheese adds a creamy, slightly tangy richness. The sautéed onions and mushrooms infuse the bake with a deep umami flavor, making each bite more enjoyable. The feta cheese on top enhances the taste with its salty and bold character, giving the dish a gourmet touch.

Unlike some egg-based casseroles that can become dense or rubbery, this bake remains light and airy due to the careful combination of ingredients. The spinach adds a fresh, slightly earthy taste, complementing the eggs and cheese beautifully. If you enjoy meals with a balance of savory flavors and a melt-in-your-mouth texture, this dish will not disappoint.

Customizing the Recipe to Fit Your Preferences

One of the best aspects of this recipe is its versatility. While the classic combination of cottage cheese, spinach, and mushrooms works beautifully, there are plenty of ways to adapt this egg bake to your liking:

Add More Vegetables: If you want to increase the fiber and nutrient content, consider adding bell peppers, zucchini, or tomatoes. These vegetables add more color, texture, and flavor to the dish.
Include More Protein: If you want an even higher protein content, consider adding lean turkey sausage, diced chicken, or crumbled tofu for a plant-based option.
Swap the Cheese: While feta cheese adds a great tangy element, you can experiment with other cheeses like cheddar, mozzarella, or goat cheese for a different taste.
Make It Spicy: If you enjoy a little heat in your breakfast, add a pinch of red pepper flakes or finely chopped jalapeños.
Dairy-Free Option: For those avoiding dairy, you can replace cottage cheese with a dairy-free alternative or blend silken tofu to achieve a similar creamy texture.

Serving Suggestions for a Complete Meal

While this Healthy Cottage Cheese & Spinach Egg Bake is fantastic on its own, you can pair it with a variety of side dishes to create a more complete meal:

With Whole-Grain Toast: A slice of whole-grain or sourdough toast adds extra fiber and crunch.
With a Fresh Salad: A simple side salad with cherry tomatoes, cucumbers, and a light vinaigrette complements the flavors beautifully.
With Avocado: Slices of avocado on top of the egg bake add a creamy texture and heart-healthy fats.
With Greek Yogurt: A small serving of Greek yogurt with honey and nuts balances out the savory dish with a touch of sweetness.
With Fresh Fruit: Pairing this dish with a side of berries or citrus fruit provides natural sweetness and additional nutrients.

How to Store and Reheat Leftovers

If you have leftovers, storing them properly ensures that the egg bake maintains its taste and texture. Here’s how:

Refrigeration: Store the egg bake in an airtight container in the refrigerator for up to 4 days.
Freezing: You can also freeze individual slices for longer storage. Wrap each portion tightly in plastic wrap and store in a freezer-safe container for up to 2 months.
Reheating: To reheat, place a slice in the microwave for 30-45 seconds or warm it in the oven at 300°F for 10 minutes to maintain its original texture.

Conclusion

The Healthy Cottage Cheese & Spinach Egg Bake is an outstanding breakfast option that combines high-quality protein, nutrient-rich vegetables, and bold flavors in one dish. Perfect for meal prepping, low-carb diets, or simply enjoying a wholesome and satisfying meal, this egg bake is easy to make and adaptable to various tastes and dietary needs.

Whether you’re preparing it for a leisurely weekend brunch or looking for a quick weekday breakfast, this dish ensures you start your day on a nutritious and delicious note. Try it out, make it your own, and enjoy the benefits of a protein-packed, veggie-filled breakfast that keeps you energized and full for hours.

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