Description
High Protein Baked Egg Bowls are a flavorful, nutritious, and versatile meal option perfect for breakfast, brunch, or a quick dinner. Combining baked eggs with protein-rich ingredients like cooked chicken or turkey sausage, fresh vegetables, and wholesome grains such as quinoa or brown rice, these bowls are easy to customize and simple to prepare. They offer a balanced, energy-boosting dish with minimal cleanup.
Ingredients
Scale
Eggs & Dairy
- 1–2 eggs per bowl
- Low-fat cheese, sprinkled on top (amount to preference)
Grain Base
- Cooked quinoa or brown rice, enough to fill ramekins or muffin tin bases
Vegetables
- Fresh spinach or kale, a handful per bowl
- Cherry tomatoes, halved, a small handful per bowl
Protein
- Cooked chicken or turkey sausage, portioned to preference
Seasonings
- Salt, to taste
- Black pepper, to taste
- Paprika, to taste
Instructions
- Prepare Your Base: Start by evenly distributing your cooked quinoa or brown rice into greased ramekins or an oven-safe muffin tin. This forms a hearty bed for your eggs and toppings.
- Add Protein and Veggies: Layer in your cooked chicken or turkey sausage, then add fresh spinach or kale along with halved cherry tomatoes. Lightly season with salt, pepper, and paprika to enhance the flavors.
- Crack Eggs On Top: Carefully crack one or two eggs over each bowl depending on your appetite. The eggs act as a binder that holds all ingredients together as they bake.
- Sprinkle Cheese: Add a sprinkle of low-fat cheese over each bowl to melt and create a creamy finish during baking.
- Bake Until Set: Place the bowls in a preheated oven at 375°F (190°C) and bake for 15-20 minutes, or until the egg whites are fully set and yolks are cooked to your preference.
Notes
- Use fresh, high-quality ingredients for best flavor and texture.
- Don’t overfill the bowls to ensure even cooking and prevent spilling.
- Choose lean proteins or plant-based alternatives to keep the dish healthy.
- Adjust cheese amounts to suit dietary preferences or reduce fat.
- Monitor baking time closely to avoid overcooking the eggs.
- Prep Time: 10 minutes
- Cook Time: 15-20 minutes
- Category: Appetizers
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 280-350 kcal (depending on specific ingredient amounts)
- Sugar: 3g
- Sodium: 350mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 3g
- Protein: 25g
- Cholesterol: 185mg
Keywords: high protein, baked eggs, egg bowls, healthy breakfast, meal prep, protein packed, baked egg recipe, quick meal
