One-Pan Vegetable Egg Bake  

Total Time: 30-35 mins
Serves: 6

Ingredients

• 10 large eggs
• 1 cup low-fat cottage cheese 
• 1 cup shredded cheddar cheese 
• 1 cup bell peppers (diced)
• 1/2 cup onions (diced)
• 1 cup spinach 
• 1/2 cup cherry tomatoes, halved 
• 1 tbsp olive oil 
• 1 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp smoked paprika 
• Salt and pepper to taste
• Fresh herbs (optional)

Instructions

1. Preheat the oven to 375 degrees F 
2. Grease a baking dish (9 x 9 or similar) with olive oil or non-stick spray.
3. In a large bowl, whisk together the eggs and cottage cheese until well combined.
4. Add the spices (garlic powder, onion powder, paprika, salt, pepper) to the egg mixture and stir to incorporate.
5. Evenly spread the diced bell peppers, onions, spinach, and cherry tomatoes in the baking dish.
6. Pour the egg mixture over the vegetables in the baking dish.
7. Top with shredded cheese, spreading it evenly across the top of the egg mixture.
8. Bake for 30-35 minutes, or until the eggs are fully set and slightly golden on top.
9. Remove from the oven, let cool for 5-10 minutes, and cut into 6 equal servings.
10. Garnish with fresh herbs if desired.

*TIP: Add a carb source such as whole grain toast or potatoes to make this a complete and nutritionally adequate meal.

OR

Change to 4 servings rather than 6 servings to make a more complete meal.

Why We Like This Recipe (Benefits):

1. High in Protein

• Protein from eggs and cottage cheese: The combination of eggs and cottage cheese makes this dish a high-protein option. Protein is essential for muscle growth, repair, and maintenance. It also helps with producing enzymes and hormones, and it supports your immune system.

2. Packed with Vegetables

• Nutrient-dense vegetables: Vegetables like spinach, bell peppers, onions, and tomatoes provide a range of essential vitamins, minerals, and fiber. These vegetables are high in antioxidants like vitamin C, beta-carotene, and flavonoids, which help protect your cells from oxidative stress and inflammation.

3. Rich in Micronutrients

• Eggs are an excellent source of vitamin B12 (important for nerve function and red blood cell production), selenium (an antioxidant), and choline (important for brain health).
• Vegetables like spinach and bell peppers provide vitamin A (important for eye health and immune function), vitamin C (boosts immunity and skin health), and folate (important for cell division and overall cell health).

4. Heart-Healthy

• Heart-healthy fats and vegetables: The inclusion of olive oil, along with a variety of vegetables, can contribute to better cardiovascular health. Olive oil is rich in monounsaturated fats, which have been shown to reduce the risk of heart disease by lowering bad cholesterol and improving blood pressure.