(Keto โ€ข High-Protein โ€ข Meal Prep Perfect โ€ข No Crust Needed)

This golden, fluffy, caramelized egg bake is like a quiche-meets-mac-and-cheese… without the carbs. Creamy inside, crispy edges, and packed with protein, itโ€™s the perfect make-ahead breakfast that feels indulgent but fits every macro.

๐Ÿ“ Yield & Timing:

  • Servings: 4 large slices or 6 smaller ones
  • Prep Time: 10 minutes
  • Bake Time: 30โ€“35 minutes
  • Total Time: ~45 minutes

Macros (per large slice):
โœ… ~18g protein ยท 2g net carbs ยท 15g fat (varies with cheese and dairy used)

๐Ÿงพ Ingredients:

  • 6 large eggs
  • ยฝ cup full-fat cottage cheese (or ricotta or Greek yogurt)
  • 1 cup shredded mozzarella or cheddar (or a mix)
  • ยผ cup heavy cream (or unsweetened almond milk)
  • ยผ tsp garlic powder
  • ยผ tsp onion powder
  • Salt & pepper to taste
  • Optional: chopped chives or parsley for garnish
  • Optional mix-ins: diced cooked bacon, spinach, mushrooms, jalapeรฑos, or crumbled sausage

๐Ÿฅฃ Instructions:

1. Preheat & Prep

Preheat oven to 375ยฐF (190ยฐC). Grease a 9-inch round baking dish or ramekins with butter or spray.

2. Whisk the Egg Base

In a large bowl, whisk together eggs, cream, cottage cheese, garlic powder, onion powder, salt, and pepper until well combined.

3. Add Cheese & Mix-Ins

Fold in shredded cheese and any optional add-ins (cooked bacon, veggies, sausage, etc.).

4. Pour & Bake

Pour the mixture into your prepared dish. Smooth the top. Bake for 30โ€“35 minutes, or until the center is set and the top is golden and puffed.

5. Cool & Slice

Let rest for 5 minutes before slicing. Garnish with chives or herbs and serve warm.

๐ŸงŠ Storage & Reheat Tips:

  • Fridge: Store leftovers up to 4 days
  • Reheat: Microwave or reheat slices in a skillet or air fryer to keep edges crisp
  • Freeze: Wrap individual slices tightly and freeze up to 1 month (thaw overnight before reheating)

๐Ÿ” Variations:

  • Tex-Mex: Add taco seasoning, jalapeรฑos, and pepper jack
  • Green Power: Add sautรฉed spinach, kale, and feta
  • Meatlovers: Use ground sausage, bacon, or ham chunks
  • Mini Muffin Version: Pour into muffin tins and bake 18โ€“20 mins for grab-n-go egg cups

๐Ÿ’ฌ Personal Note:

I make this egg bake almost every week โ€” itโ€™s hands-off, fridge-friendly, and hits every craving without wrecking my macros. You can customize it endlessly depending on your mood or whatโ€™s left in the fridge.