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Meal Prep Egg Bake | Your New Favorite High-Protein Breakfast

High Protein | Healthy Fats | Low Carbohydrate

Eggs are a great way to start the day! Eggs are a nutrient-dense whole food that offer a complete protein profile and are full of micronutrients, which all promote heart health and satiety.

This egg bake is the perfect meal prep recipe. Whether you don't have time to make breakfast before work or you need a meal prep lunch idea, these individual servings can be stored in the fridge and can be easily reheated.

What You Need:

  • 8 large eggs

  • 2 cups (500g) egg whites

  • 1 large bell pepper (any variety)

  • 1 medium tomato

  • 2 cloves garlic

  • 1/2 cup (137g) unsweetened almond milk

  • 3oz (85g) cheddar cheese

  • 1/4 cup cilantro

  • 1/4 cup green onion

  • 1/2 cup salsa

  • 1 large avocado

  • Spices: black pepper, salt, garlic powder, onion powder, smoked paprika, tajin

How to Prepare:

*pre-heat oven to 350 degrees F*

  1. In a frying pan over medium heat, add chopped garlic, diced tomato, and diced bell pepper. Cook until bell pepper is tender (around 10 minutes).

  2. In a large bowl, whisk together eggs, egg whites, and milk.

  3. Add the frying pan contents into the large bowl with the eggs. Add 2 ounces of the cheese. Mix.

  4. Spray a 9x9 baking dish with cooking spray before pouring the egg mixture into the baking dish. Place in oven and bake for 50 minutes.

  5. If the egg bake is cooked all the way through (not liquid in the middle), turn off the oven. If it’s not done, bake for another 5 minutes. Repeat until cooked.

  6. Remove the dish from the oven and top with the remaining cheese. Place back into the turned-off oven for 5 minutes to allow the cheese to melt.

  7. Remove the dish from the oven and split into 4 equal pieces.

  8. As eaten, top each with 2 tbsp salsa, a generous pinch of cilantro and green onion, and 1/4 of an avocado (25g).

  9. These can be stored in the fridge for 4 days in a sealed container. When reheated, place in the microwave for 90 seconds before adding the toppings.

TIP: for even more protein, pair with a scoop of cottage cheese.

Total Time Required: 60 minutes

Number of Servings: 4

Estimated Nutrition Facts:

Calories: 378

Protein: 33g

Carbohydrates: 12g

Fats: 22g



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