Serves: 6
Protein: ~22–28g per serving
Net Carbs: ~6–9g per serving
Calories: ~220–280
Ingredients
Base
- 2 cups cottage cheese (full-fat or low-fat)
- 6 large eggs
- ½ cup shredded cheddar cheese
- ¼ cup grated parmesan cheese
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp black pepper
- ½ tsp salt
- 1 tsp Italian seasoning (optional)
Vegetables (choose mix)
- 1 cup spinach, chopped
- 1 cup broccoli florets, finely chopped
- ½ red bell pepper, diced
- ½ zucchini, grated and squeezed dry
- ¼ cup mushrooms, chopped
- 2 green onions, sliced
Optional High-Protein Boost
- 1 scoop unflavored or savory whey protein
- OR ½ cup cooked chicken or turkey
Instructions
1. Prep Oven
Preheat:
- 180°C / 350°F
Grease or line a baking dish (8×8 or similar).
2. Prepare Vegetables
- Chop all vegetables finely
- Squeeze excess water from zucchini or spinach (important to avoid sogginess)
3. Mix Base
In a large bowl whisk:
- eggs
- cottage cheese
- cheddar
- parmesan
- spices
Mix until mostly smooth (some texture is fine).
4. Combine
Fold in:
- vegetables
- optional chicken or protein powder
Mix well.
5. Bake
Pour into baking dish and spread evenly.
Bake:
- 35–45 minutes
Until:
- center is set
- top is golden
- edges are firm
6. Cool & Slice
Let rest:
- 10–15 minutes before slicing
This helps it firm up for clean pieces.
Serving Ideas
- Breakfast squares with hot sauce
- Lunch with side salad
- Wrapped in low-carb tortillas
- Meal prep boxes with avocado
