Ingredients:

  • 3 cups liquid egg whites
  • 1/2 cup low-fat cottage cheese
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/4 tsp paprika
  • 1 tbsp olive oil
  • 1 cup fresh baby spinach, chopped
  • 1 medium red bell pepper, diced
  • 1/2 cup yellow onion, finely diced
  • 1 clove garlic, minced
  • 1/2 cup reduced-fat feta cheese, crumbled
  • 1 tbsp fresh parsley, chopped

Instructions:

  1. Blend the base. Put the liquid egg whites, cottage cheese, garlic powder, salt, pepper, and paprika into a blender. Process for 15–20 seconds until the mixture is completely smooth and frothy. Note: The froth helps the bake stay light rather than dense.
  2. Sauté the aromatics. Heat olive oil in a skillet over medium heat. Add onions and bell peppers, cooking for about 5-7 minutes until the onions are translucent and smell sweet.
  3. Wilt the greens. Stir in the minced garlic and spinach. Cook for 2-3 minutes until the spinach has shrunk and no liquid is pooling in the pan. Note: This is the most important step for preventing a soggy bake.
  4. Prepare the pan. Preheat your oven to 350°F (180°C). Lightly grease a 9x13 inch baking dish with oil or non stick spray.
  5. Layer the veggies. Spread the sautéed vegetables evenly across the bottom of the baking dish. Don't just dump them in one spot, or some slices of your Egg White Meal Prep will be veggie heavy while others are just eggs.
  6. Pour the protein. Pour the blended egg mixture over the top of the vegetables. Use a spatula to nudge the eggs into the corners.
  7. Add the punch. Sprinkle the crumbled feta evenly across the surface. This creates those little salty pockets of flavor.
  8. Bake it. Place in the oven for 25–30 minutes until the edges are golden brown and the center is set but feels slightly springy to the touch.
  9. Cool and slice. Let the dish cool for 5-10 minutes before slicing into 8 equal squares. This lets the proteins stabilize so the squares don't fall apart.