Keto High Protein Egg Bake

Introduction

Whether you’re meal prepping for the week, feeding a hungry family, or just trying to get more protein into your keto lifestyle, this Keto High Protein Egg Bake is a total game-changer. It’s fluffy, flavorful, and absolutely packed with protein from eggs, cheese, and savory meats—while staying low in carbs and high in satisfaction.

Perfect for breakfast, brunch, or even dinner, this baked dish is simple to make, easy to customize, and keeps well for busy mornings. It’s like having a full plate of keto-friendly energy and flavor in one slice.

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Why You’ll Love This Recipe

This egg bake checks all the keto boxes:

• Protein-packed: Keeps you full for hours and supports muscle maintenance on keto.
• Great for meal prep: Just bake, slice, and store—breakfast is sorted for days!
• Flavor-loaded: Cheese, meat, and seasonings make it taste indulgent without guilt.
• Versatile: Use whatever you have on hand—bacon, sausage, spinach, or even mushrooms.
• Low in carbs: Each serving has minimal net carbs, making it perfect for staying in ketosis.

It’s satisfying, simple, and totally crave-worthy—whether you’re on keto for weight loss, energy, or just feeling your best.

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My Personal Experience

I first made this egg bake on a Sunday night after realizing I had a fridge full of eggs, leftover sausage, and shredded cheese. I needed something hearty that I could slice and grab throughout the week. I threw it together in one dish, popped it in the oven, and hoped for the best.

The result? A golden, fluffy, cheesy bake that filled the house with that comforting, savory aroma. I sliced it into squares, packed a few, and honestly, it kept me from skipping breakfast all week. Since then, I’ve played with the flavors—sometimes adding veggies, sometimes switching the meat—and it always turns out delicious.

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Required Equipment

🥄 Mixing Bowl

You’ll need this to whisk together the eggs and combine your ingredients. I prefer a medium-to-large bowl so there’s room to mix freely.

🍳 Whisk or Fork

Helps blend the eggs evenly. A whisk creates a nice, fluffy texture.

🥘 9×13-inch Baking Dish

This is ideal for spreading the mixture evenly so it bakes uniformly. You can use a smaller pan for thicker slices.

🧈 Cooking Spray or Butter

Greasing the pan is key to prevent sticking and makes cleanup easier.

🔪 Sharp Knife

Useful for chopping add-ins (like meat or veggies) and slicing the finished bake.

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Ingredients & Substitutions

• 10 large eggs
  The protein powerhouse. They form the base of the bake, provide structure, and hold everything together.
• 1 cup shredded cheddar cheese
  Adds creaminess and bold flavor. You can use mozzarella, pepper jack, or a cheese blend instead.
• 1 cup cooked sausage or diced bacon
  This adds protein and that savory punch. Turkey sausage or shredded rotisserie chicken also work well.
• 1/4 cup heavy cream
  Gives a richer, fluffier texture. You can substitute with unsweetened almond milk for a lighter version.
• 1/4 cup chopped spinach or bell peppers (optional)
  Adds color, texture, and nutrients. Great way to sneak in veggies!
• 1/2 tsp salt & 1/4 tsp black pepper
  Simple seasoning to bring the flavors together.
• 1/2 tsp garlic powder (optional)
  Adds depth without overpowering the bake.

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How to Make Keto High Protein Egg Bake

1. Preheat oven to 375°F (190°C). Grease a 9×13-inch baking dish with cooking spray or butter.
2. Whisk the eggs
   In a large mixing bowl, whisk the eggs until smooth and slightly frothy.
3. Add the good stuff
   Stir in the cheese, cooked meat, cream, optional veggies, and seasonings. Mix well to combine.
4. Pour and smooth
   Pour the egg mixture into the greased baking dish. Use a spatula or spoon to spread it evenly.
5. Bake
   Place the dish in the oven and bake for 30–35 minutes, or until the center is set and the top is lightly golden.
6. Cool and slice
   Let it rest for 5–10 minutes before slicing. This helps the bake firm up and makes serving easier.

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Tips for This Recipe

• Don’t overbake — It’s done when the center is just set. Overbaking can lead to dryness.
• Cool before slicing — It cuts much cleaner once it’s cooled a bit.
• Double for crowds — Make two trays if you’re feeding more people. It goes fast!
• Make ahead — This bake is perfect for prepping ahead and storing.
• Reheat with care — A few seconds in the microwave or a low-temp oven is perfect.

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Optional Additions

• Chopped jalapeños for a spicy kick.
• Crumbled feta for a Mediterranean twist.
• Sautéed mushrooms for earthy depth.
• Fresh herbs like parsley, dill, or thyme for added freshness.

Feel free to mix and match based on what you love or have on hand!

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Serving Ideas

• As-is for breakfast — Slice and eat with a cup of keto coffee.
• With a side salad for a light lunch or dinner.
• Topped with avocado for extra healthy fats.
• Rolled into lettuce wraps if you’re feeling creative.

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Storage Recommendations

• Fridge: Store slices in an airtight container for up to 4 days.
• Freezer: Wrap individual portions and freeze for up to 2 months. Reheat in the microwave or oven.
• Reheating: Warm in microwave for 30–60 seconds or in a 300°F oven for 10 minutes.

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Frequently Asked Questions

Can I make this dairy-free?
Yes! Use dairy-free cheese and unsweetened almond milk instead of cream.

Can I use egg whites only?
You can, but it won’t be as rich or filling. If you do, use 2 egg whites for every whole egg.

Can I bake it in muffin tins?
Absolutely! Great for portion control. Just reduce baking time to around 20–25 minutes.

Is this good for meal prep?
It’s perfect for meal prep. Make on Sunday, eat all week!

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Nutritional Breakdown (Per Serving – 1/6 of bake)

• Calories: 320
• Total Carbs: 3g
• Net Carbs: 2g
• Protein: 24g
• Fat: 24g
• Fiber: 1g

I’m so excited to hear how this recipe turned out for you! 😊 Don’t forget to follow us on Instagram and Facebook for daily keto inspiration, tasty recipes, and all the support you need to crush your goals. Want to make keto cooking even easier? Get a Keto Instant Pot Recipes Book filled with quick, delicious, and low-carb meals—perfect for busy days! Grab your copy today! 🚀