Are you looking for a quick, healthy, and incredibly delicious meal that's also perfect for meal prepping? Look no further! This fluffy egg white bake is packed with protein, incredibly versatile, and surprisingly easy to make. It's a fantastic addition to your repertoire of easy recipes and healthy meals, ideal for busy weeknights or a satisfying weekend brunch. Forget complicated recipes; this one's a winner for homemade cooking enthusiasts of all levels.
Ingredients:
- 12 large egg whites (approximately 360g)
- 1/2 cup (60g) milk (dairy or non-dairy)
- 1/4 cup (30g) grated cheddar cheese (or any cheese you prefer)
- 1/4 cup (30g) chopped vegetables (onions, peppers, spinach, mushrooms – get creative!)
- 1 tablespoon olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- Optional: 1/4 teaspoon garlic powder, herbs (like chives or parsley)
Instructions:
Step 1: Prep your vegetables
Finely chop your chosen vegetables. Sauté them in olive oil for about 5 minutes until slightly softened. This step adds flavor and texture to your egg white bake.
Step 2: Whisk it up!
In a large bowl, whisk together the egg whites, milk, salt, and pepper until well combined and slightly frothy. If using, add garlic powder and herbs now.
Step 3: Combine and bake
Gently fold in the sautéed vegetables and cheese into the egg white mixture. Pour the mixture into a greased 8x8 inch baking dish (or similar sized oven-safe dish).
Step 4: Oven time!
Bake in a preheated oven at 350°F (175°C) for 25-30 minutes, or until the egg white bake is set and lightly golden brown. Cooking time might vary slightly depending on your oven. A toothpick inserted into the center should come out clean.
Step 5: Cool and serve
Let the egg white bake cool slightly before cutting and serving. Enjoy it warm or cold – it's equally delicious!
Tips for the Perfect Egg White Bake:
- Room temperature eggs: Using room temperature egg whites helps them whip up better and results in a fluffier bake.
- Don't overmix: Gentle folding of the vegetables and cheese into the egg white mixture is key to achieving a light and airy texture. Overmixing can make it tough.
- Grease the dish well: This prevents sticking and ensures easy removal of the baked egg whites.
- Experiment with flavors: Feel free to add other vegetables, cheeses, or spices to customize your egg white bake to your liking. Spicy peppers, sun-dried tomatoes, or even some crumbled bacon would be delicious additions!
Variations:
- Spicy: Add a pinch of red pepper flakes or a dash of your favorite hot sauce.
- Mediterranean: Use spinach, feta cheese, and sun-dried tomatoes.
- Veggie-packed: Load it up with your favorite vegetables for a truly nutritious meal.
Nutritional Information (per serving, approximate):
This information is a guide only, and the exact nutritional values will vary depending on the specific ingredients used.
- Calories: Approximately 150-200
- Protein: High
- Fat: Low to Moderate
- Carbohydrates: Low
This delicious and healthy egg white bake is a perfect example of quick dinner ideas and satisfying healthy meals. It’s a versatile recipe easily adaptable to your preferences, making it a staple in your weekly meal plan. Enjoy this simple yet flavorful dish as a satisfying breakfast, lunch, or dinner option. It's a fantastic addition to your best recipes collection!