Elevate your meal prep game with this High Protein Veggie Bake. A delightful fusion of fresh vegetables, eggs, and reduced-fat feta cheese come together in this dish, offering a nutritious, satisfying experience reminiscent of a crustless quiche or frittata. Perfectly palatable when served either hot or cold, this dish is an ideal choice for healthy, make-ahead meals.
Ingredients
🥬 50g spinach
🥦 100g broccoli
🌶️ 100g red pepper, sliced
🥚 3 medium eggs
🍳 100g egg whites
🥛 100ml milk
🧀 60g reduced-fat feta cheese
🧂 seasoning such as salt, pepper
Instructions
1- Preheat the Oven:
- Set your oven to 180°C (360°F).
- Allow it to fully preheat while you prepare other ingredients.
2- Prepare Vegetables:
- In a Pyrex glass baking dish, distribute the spinach, broccoli, and sliced red pepper evenly.
- Ensure a balanced layer of vegetables across the base.
3- Whisk the Egg Mixture:
- In a metal mixing bowl, combine eggs, egg whites, and milk.
- Season with salt and pepper until well mixed.
4- Pour and Scatter:
- Pour the prepared egg mixture over the vegetables.
- Evenly scatter crumbled reduced-fat feta on top.
5- Bake the Dish:
- Place the dish in the preheated oven.
- Bake for approximately 30 minutes. Monitor until golden brown with slightly browned feta.
6- Cool and Serve:
- Remove from the oven and allow to cool slightly.
- Option to serve immediately or refrigerate for later meals.
Prep Time: 5-10 minutes
Cook Time: 30 minutes
Total Time: 35-40 minutes
Servings: 1
Calories: 500 kcal
Protein: 53g
Carbohydrates: 27g
Fats: 21g
Equipment: Pyrex Glass Baking Dish (Model: likely 444636 2307), Metal Mixing Bowl, Wooden Cutting Board, Oven
Cooking Tips
- This recipe highlights high nutritional benefits with vitamins like A, B2, B5, B12, C, K, and minerals such as Calcium, Iron, and Selenium.
- Ideal for meal prep, this bake can be stored in the fridge for up to 3 days.
- Experiment with other vegetables like zucchini or mushrooms for variation.
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