If you're looking for a high-protein breakfast that doesn't rely on protein powder or loads of cheese, you'll love these high-protein baked eggs with vegetables.
Made with a combination of whole eggs and egg whites for extra protein, this dairy-free breakfast bake is packed with spinach, peppers, and onions. It's simple, nourishing, and perfect for meal prep.
Each serving delivers a solid amount of protein while keeping things light, balanced, and veggie-forward. If you're working on building a balanced, high-protein breakfast routine, you'll love this with my High Protein Overnight Oats (packed with fiber to keep you full), these cozy Wild Blueberry Steel Cut Oats, or my Mango Chia Pudding.
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Ingredients
You only need a handful of clean, simple ingredients to make these baked eggs:
- eggs
- egg whites
- spinach
- bell pepper
- onion
- salt and pepper
- olive oil
Instructions
Step 1: Sauté the pepper and onion until soft, then stir in your spinach until it's wilted.
Step 2: Place the veggies into your prepared baking dish, then pour your eggs evenly over the veggies.
Step 3: Bake 25-30 minutes.
Step 4: Cool slightly before slicing.
Why Add Egg Whites For Extra Protein?
Using a combination of whole eggs and egg whites:
- Increases protein without adding excess fat
- Keeps calories balanced
- Boosts satiety
- Helps support muscle maintenance
- Stabilizes blood sugar when paired with fiber
It's one of the easiest ways to get in 20 grams of protein at breakfast.
Meal Prep Tips
I like to bake this on Sunday morning, then I have leftovers for the busy week ahead. Here are some tips to keep it fresh and delicious:
- Store in an airtight container up to 4 days
- Reheat gently in the microwave or toaster oven
- Freeze individual slices for up to 2 months
- Add your optional toppings after reheating for freshness
What To Serve With These Baked Eggs
These eggs are endlessly flexible, but here are some of my favorite foods to serve with them for balanced macros:
- black beans, chicken sausage, and fresh fruit
- oatmeal and berries
- freshly sliced avocado, cilantro, and salsa
- warm sourdough bread and turkey sausage
- in a gluten-free bagel
Frequently Asked Questions
Yes, but protein will be lower, and the fat will be higher. Use 12 whole eggs if you'd prefer.
Absolutely. It's ideal for meal prep and reheats beautifully.
High-protein breakfasts can support appetite control and blood sugar balance, which may support weight goals when part of an overall balanced diet. Always talk to your doctor about your dietary concerns.
More Dairy-Free Breakfast Recipes
Looking for more breakfast ideas? Try these:
High Protein Baked Eggs With Vegetables
Ingredients
- 6 large eggs
- 1 ½ cups egg whites
- 2 bell peppers diced. I like orange and yellow for this
- 1 onion diced
- 2 cups baby spinach chopped
- 1 tablespoon extra virgin olive oil
Instructions
- Preheat your oven to 375°F and grease or spray an 8x8-inch baking dish
- Heat your olive oil over medium heat in a large skillet.
- Add your peppers and onions and cook for 5-8 minutes, until the onions start to brown. Stir in the spinach and cook just until wilted, about 1 minute. Season with a pinch of salt and 3-4 turns of freshly ground pepper.
- Add your veggies into the prepared baking dish, spreading them out evenly.
- In a large mixing bowl, vigorously whisk together the eggs and egg whites. Make sure all of the yolks are mixed well with the egg whites. Season with a pinch of salt and 2-3 turns of fresh black pepper.
- Gently pour the eggs over the vegetables, creating an even layer throughout the pan.
- Bake for about 35 minutes, or until the center is no longer jiggly and a knife tester comes out clean.
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