🥦 High-Protein Veggie Bake

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📝 Ingredients (Serves 6)

  • 3 cups chopped mixed veggies
    (broccoli, spinach, bell peppers, mushrooms, onions, zucchini)
  • 1 cup cooked protein
    (chicken, turkey, tofu, black beans, or lentils)
  • 1 cup cottage cheese
  • 6 large eggs
  • 1 cup shredded cheese (cheddar, mozzarella, or Mexican blend)
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • Salt & pepper to taste
  • Optional: chili flakes or Italian seasoning

👩‍🍳 Detailed Instructions

1️⃣ Prep

  • Preheat oven to 375°F (190°C).
  • Lightly grease a 9×9-inch baking dish (or similar size) with olive oil or cooking spray.

2️⃣ Prepare the Vegetables

  • Chop veggies into bite-size pieces.
  • If using watery vegetables (zucchini, mushrooms, spinach):
    • Lightly sauté for 3–5 minutes to remove excess moisture.
    • Drain any liquid to avoid a soggy bake.

3️⃣ Prepare the Protein

  • If using:
    • Chicken/turkey: Pre-cook and dice or shred.
    • Tofu: Press and cube; lightly sauté for better texture.
    • Beans/lentils: Rinse and drain thoroughly.

4️⃣ Make the Egg Mixture

In a large bowl:

  • Crack 6 eggs and whisk well.
  • Stir in cottage cheese.
  • Add garlic powder, onion powder, salt, pepper, and optional seasonings.
  • Mix until fully combined.

5️⃣ Assemble

  • Spread veggies evenly in baking dish.
  • Sprinkle cooked protein evenly over vegetables.
  • Pour egg mixture over the top.
  • Sprinkle shredded cheese evenly on top.

6️⃣ Bake

  • Bake uncovered for 30–40 minutes.
  • It’s done when:
    • Center is set (not jiggly)
    • Top is golden
    • Knife inserted in center comes out clean

7️⃣ Rest & Serve

  • Let cool for 5–10 minutes before slicing.
  • Slice into 6 portions.

🥗 Nutrition Information (Approximate Per Serving – 1/6 recipe)

(Using chicken & cheddar as reference)

  • Calories: ~280–320
  • Protein: 24–28g
  • Fat: 18–20g
  • Carbohydrates: 6–10g
  • Fiber: 1–3g
  • Sugar: 3–4g
  • Sodium: 350–500mg

🔎 Nutrition Notes

  • Using tofu or beans lowers fat slightly.
  • Using low-fat cottage cheese and reduced-fat cheese lowers calories.
  • Beans/lentils increase fiber and carbs.

🥜 Allergen Information

This recipe contains:

  • Eggs
  • Dairy (cottage cheese, shredded cheese)

It is:

  • ❌ Not dairy-free
  • ❌ Not egg-free
  • ✅ Gluten-free (if no added ingredients contain gluten)
  • ✅ Low-carb (if using meat or tofu instead of beans)

❓ Q & A

Q: Can I make this dairy-free?

Yes. Replace:

  • Cottage cheese → dairy-free ricotta or blended silken tofu
  • Shredded cheese → dairy-free cheese alternative

Q: Can I make it vegetarian?

Yes! Use:

  • Tofu
  • Black beans
  • Lentils

Q: Can I make it ahead of time?

Yes.

  • Assemble and refrigerate up to 24 hours before baking.
  • Or bake fully and refrigerate up to 4 days.

Q: Can I freeze it?

Yes.

  • Cool completely.
  • Slice and freeze individually.
  • Reheat in microwave 1–2 minutes or oven at 350°F until warm.

Q: How do I make it higher protein?

  • Add 2 extra egg whites.
  • Use high-protein cottage cheese.
  • Increase meat to 1½ cups.

Q: How do I keep it from being watery?

  • Sauté watery vegetables first.
  • Drain beans well.
  • Let rest before slicing.

Q: Can I make this in muffin tins?

Yes!

  • Grease muffin tin.
  • Bake 18–22 minutes.
  • Great for meal prep.

💡 Variations

🌮 Mexican Style

  • Pepper jack cheese
  • Black beans
  • Chili powder + cumin
  • Top with salsa

🇮🇹 Italian Style

  • Mozzarella
  • Italian seasoning
  • Sun-dried tomatoes

🥓 Breakfast Version

  • Turkey sausage
  • Spinach
  • Cheddar

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