Simple, Nutritious & Perfect for Meal Prep
Ingredients (Serves 6–8)
- 10 large eggs
- 1 cup milk (or unsweetened almond milk for lighter option)
- 1 cup shredded cheese (cheddar, mozzarella, or mix)
- 1 cup fresh spinach (chopped)
- ½ cup red bell pepper (diced)
- ½ cup onion (finely chopped)
- ½ cup mushrooms (optional, sliced)
- ½ tsp garlic powder
- ½ tsp black pepper
- ½ tsp salt (adjust to taste)
- ½ tsp paprika or chili flakes (optional for heat)
- 1 tbsp olive oil or butter (for greasing dish)
Instructions
1. Prep the Oven & Dish
Preheat your oven to 375°F (190°C).
Lightly grease a baking dish (8×8 or similar size) with oil or butter.
2. Cook the Vegetables (Optional but Better)
Heat a pan with a little oil and lightly sauté onions, peppers, and mushrooms for 3–4 minutes.
This step removes excess moisture and boosts flavor.
3. Mix the Egg Base
In a large bowl:
- Crack all eggs
- Add milk
- Add salt, pepper, garlic powder, and paprika
Whisk until smooth and slightly frothy.
4. Assemble
- Spread vegetables evenly in the baking dish
- Add chopped spinach
- Sprinkle cheese over the top
- Pour egg mixture evenly over everything
Give it a gentle shake so it settles evenly.
5. Bake
Bake for 30–35 minutes, or until:
- Center is set
- Top is lightly golden
- Knife inserted comes out clean
6. Cool & Slice
Let it rest for 5–10 minutes, then cut into squares.
Nutrition Highlights (Approx per serving)
- High protein (10–15g depending on cheese)
- Low-carb & keto-friendly
- Packed with vitamins from veggies
Meal Prep Tips
- Store in fridge up to 4 days
- Freeze slices individually for up to 2 months
- Reheat in microwave (1–2 min) or oven
Easy Variations
- Add cooked chicken or turkey for extra protein
- Swap spinach for kale or broccoli
- Use feta for a Mediterranean flavor
- Add green chilies for a spicy kick
