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- 8 large eggs - 1 cup egg whites - 1 cup spinach, chopped - 1 red bell pepper, diced - 1/2 cup onion, diced - 1/2 cup low-fat cottage cheese - 1 tsp garlic powder - 1/2 tsp black pepper - 1/2 tsp salt These main ingredients pack a big protein punch. Eggs and egg whites are rich in protein and healthy fats. Spinach adds vitamins A and C, while bell peppers bring in fiber and antioxidants. Onions add flavor and can help with heart health. Low-fat cottage cheese boosts protein without too many calories. - 1/2 cup feta cheese, crumbled - Fresh herbs (like parsley or chives) for garnish Adding feta cheese gives your breakfast a tangy twist. Fresh herbs brighten up the dish and add color. These optional ingredients can make your meal more exciting and flavorful without much effort. - Eggs: High in protein and contain essential amino acids. - Egg Whites: Provide pure protein without fat. - Spinach: Packed with iron and vitamins for energy. - Red Bell Pepper: High in vitamin C, great for your immune system. - Onion: Contains antioxidants and supports heart health. - Low-Fat Cottage Cheese: A great source of protein and calcium. - Garlic Powder: May boost your immune system and add flavor. - Black Pepper: Aids digestion and adds spice to your meal. - Salt: Enhances flavor, but use in moderation. Each ingredient works together to create a meal that fuels your day. You get protein, vitamins, and minerals in every bite. This high protein breakfast will keep you satisfied and ready to take on your morning. {{ingredient_image_1}} To start, make your kitchen ready. First, gather all your tools and ingredients. You will need a large mixing bowl, a whisk, a 9x13 inch baking dish, and a spatula. Preheat your oven to 350°F (175°C). Grease the baking dish or use parchment paper. This step helps with easy cleanup later. In your large bowl, whisk together 8 large eggs and 1 cup of egg whites. Make sure they mix well. Next, add 1 cup of chopped spinach, 1 diced red bell pepper, and 1/2 cup of diced onion. This mix adds color and nutrients. Then stir in 1/2 cup of low-fat cottage cheese. Add 1 tsp of garlic powder, 1/2 tsp of black pepper, and 1/2 tsp of salt. Mix all ingredients until they are even. If you like, fold in 1/2 cup of crumbled feta cheese. This adds great flavor. Pour the egg mixture into the greased baking dish. Spread it evenly across the dish. Bake in your preheated oven for 25-30 minutes. The eggs should be set and the top lightly golden. Once done, take it out and let it cool for a few minutes. Cut it into squares or rectangles for easy serving. Store these in airtight containers in the fridge. They reheat well in the microwave, making breakfast quick and easy. Before serving, add fresh herbs like parsley or chives for a nice touch. To get a fluffy texture, use fresh eggs. Fresh eggs make a big difference. Whisk them well, so they mix fully. When you add cottage cheese, it gives a creamy feel. If you want more fluff, use more egg whites. They help the dish stay light and airy. If you are lactose intolerant, skip the feta and cottage cheese. Try using a dairy-free cheese instead. For a lower-calorie option, swap eggs for egg whites only. You can also replace spinach with kale or another leafy green. If you need a gluten-free option, this recipe is already gluten-free. To save time, prepare the ingredients the night before. Chop your veggies and store them in the fridge. You can also whisk the eggs ahead of time. This way, you can bake the mixture right away in the morning. Using a larger baking dish helps cook more at once. Just cut and store your portions for the week. Pro Tips Use Fresh Ingredients: Fresh spinach and bell peppers will enhance the flavor and nutritional value of your breakfast dish. Customize Your Veggies: Feel free to swap or add other vegetables like zucchini or mushrooms for a different taste and texture. Make It Ahead: This meal prep can be made on the weekend and stored in the fridge for a quick breakfast option throughout the week. Reheat with Care: When reheating, do it in short intervals to prevent the eggs from becoming rubbery; add a splash of water to keep them moist. {{image_2}} You can make your breakfast even better by adding more protein. Try these add-ins: - Turkey bacon: Adds a smoky flavor and packs in protein. - Cooked chicken: Shredded chicken can make your meal filling. - Black beans: They are rich in protein and fiber. - Quinoa: This grain adds protein and a nice texture. - Nuts or seeds: They provide healthy fats and crunch. Each of these options boosts protein while adding new tastes and textures. Feel free to mix and match them. If you prefer a vegan option, there are great substitutes for eggs. Use these: - Tofu: Silken tofu works well in scrambles or bakes. - Chickpea flour: Mix with water to create a batter. - Flaxseed meal: Soak it in water for a gel-like texture. - Aquafaba: The liquid from canned chickpeas can mimic egg whites. These options let you enjoy a protein-rich breakfast without eggs. Experiment to find your favorite. Creating fun flavors for your egg muffins is easy. Here are some tasty combos: - Spinach and feta: A classic choice that never disappoints. - Mushroom and Swiss cheese: Earthy and rich flavors blend well. - Tomato and basil: Fresh and vibrant, great for summer. - Zucchini and cheddar: Perfect for a savory kick. Mix and match these flavors to keep your breakfast exciting. You can create something new each week! After cooking your high protein breakfast, let it cool. This step helps keep moisture out. Use airtight containers for storage. This keeps your meal fresh. Label each container with the date. This way, you know when to use it. Store your containers in the fridge. Keep them on a middle shelf for best results. Your high protein breakfast will stay fresh for about five days in the fridge. If you store it properly, it can last longer. Always check for any signs of spoilage before eating. If it smells or looks off, it’s best to toss it. When reheating, use the microwave for the best results. Heat in short bursts, about 30 seconds at a time. This helps keep the eggs from overcooking. Stir the mixture gently between heats. This ensures even warming. You can also reheat in the oven at 350°F for about 10 minutes. Add a sprinkle of fresh herbs before serving for extra flavor. A high-protein breakfast gives you energy to start your day. It helps keep you full longer. This can reduce cravings for snacks later. Protein boosts your metabolism, helping you burn more calories. It also supports muscle growth and repair. Eating protein in the morning can improve focus and concentration. This is great for busy days ahead. Yes, you can freeze high-protein breakfast meals. Just ensure they cool first before freezing. Use airtight containers to avoid freezer burn. Label each container with the date. Most high-protein meals last about three months in the freezer. When ready to eat, simply thaw overnight in the fridge. Then, reheat in the microwave for a quick meal. You can try many high-protein breakfast options. Here are a few ideas: - Overnight oats with Greek yogurt and nuts. - Quinoa breakfast bowls with fruits and seeds. - Smoothies packed with protein powder and spinach. - Chia seed pudding made with almond milk and topped with berries. These options are easy to make and store well for busy mornings. A high protein breakfast can set your day up for success. This post covered the key ingredients and steps for making tasty egg muffins. We discussed how to enhance flavors and boost nutrition, too. With the right tips, meal prep can save you time. Remember, variations like vegan options and different add-ins keep things fresh. Lastly, following best storage practices helps preserve your meals. A well-planned breakfast can make all the difference in your mornings. Try these ideas and enjoy the benefits of a protein-rich start!

High Protein Breakfast Meal Prep

A nutritious and protein-packed breakfast option that is easy to prepare and perfect for meal prep.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main Course
Cuisine American
Servings 6
Calories 150 kcal

Ingredients
  

  • 8 large eggs
  • 1 cup egg whites
  • 1 cup spinach, chopped
  • 1 red bell pepper diced
  • 0.5 cup onion, diced
  • 0.5 cup low-fat cottage cheese
  • 1 tsp garlic powder
  • 0.5 tsp black pepper
  • 0.5 tsp salt
  • 0.5 cup feta cheese, crumbled (optional)
  • 1 bunch fresh herbs (like parsley or chives) for garnish

Instructions
 

  • Preheat your oven to 350°F (175°C). Grease a 9x13 inch baking dish or line with parchment paper for easier cleanup.
  • In a large mixing bowl, whisk together the eggs and egg whites until fully combined.
  • Add the chopped spinach, diced red bell pepper, diced onion, cottage cheese, garlic powder, black pepper, and salt to the egg mixture. Stir until all ingredients are evenly incorporated.
  • If using, fold in the feta cheese for an extra flavor kick.
  • Pour the egg mixture into the prepared baking dish, spreading it out evenly.
  • Bake in the preheated oven for about 25-30 minutes, or until the eggs are set and the top is lightly golden.
  • Once done, remove from the oven and let it cool for a few minutes. Cut into squares or rectangles for easy serving.
  • Store in airtight meal prep containers in the fridge. This dish can be easily reheated in the microwave for a quick breakfast option throughout the week.
  • Top with fresh herbs before serving for a burst of color and flavor.

Notes

Can be reheated in the microwave for a quick breakfast option throughout the week.
Keyword breakfast, high protein, meal prep