An Easy, High-Protein, Abstinent Breakfast
If you are in food addiction recovery, rebuilding your relationship with food, or purely trying to simplify your mornings, this high-protein egg bake recipe may just become one of the most supportive tools in your kitchen.
At Abstinent Kitchen, we believe food should support your life, not complicate it. That is exactly why this easy egg bake is a foundational recipe for so many people living in sugar-free and flour-free abstinence.
There is something deeply nourishing about pulling a warm, savory dish out of the oven. Meals like this one feel abundant. An egg bake feels hearty and intentional. It communicates self-respect and self-love.
One of the best parts of this recipe is how easy it is. Combine the ingredients into one pan, and bake. This one stores beautifully, and reheats easily in the microwave or oven without losing texture.
You can customize the flavors while still keeping your abstinence. You can make this dish simple or add veggies, additional protein, or spices to add variety.
I must give credit and a HUGE shout out to my husband, LB – he created this recipe, and it truly is a staple in our house!
If you are building an abstinent kitchen, start right here. Make one egg bake this week. Slice it, portion it, and commit to it. Let your kitchen become a place of stability instead of struggle.
At Abstinent Kitchen, we are not chasing complicated recipes. We are building sustainable, peaceful habits.
And sometimes, healing begins with something as simple as eggs in a baking dish.
Egg Bake
- Total Time: 40 – 45 minutes
- Yield: 6 servings 1x
- Diet: Abstinent, Flour-Free, Sugar-Free
Description
This is the perfect recipe for meal-prep. If you are building structure around food in early recovery, this recipe becomes a tool, not just a meal.
Whether this recipe is part of your abstinent toolbox or one of your meal-prep staples, this is a delicious breakfast!
Ingredients
- Oil or butter for lightly greasing the pan
- 1 dozen eggs
- 2–4 Tbsp. milk or water or juice from jarred jalapenos
- Salt and Pepper to taste
- Onion powder, Garlic powder, Cayenne pepper, or other spices, to taste (optional)
- 1–2 cups chopped veggies (try spinach, peppers, mushrooms, onions)
- 3 oz shredded cheese (optional, if part of your food plan)
Instructions
- Preheat the oven to 400 degrees Fahrenheit. Grease an 11×7 inch or 9×9 inch pan and set aside.
- Crack the eggs into a large bowl. Add water or milk or jarred pepper juice.
- Add salt, pepper, and any optional spices. Whisk eggs until well blended.
- Pour egg mixture into the greased pan.
- Sprinkle chopped veggies evenly over the top of the eggs.
- Sprinkle cheese evenly over the top of the eggs.
- Bake at 400 degrees for 35-40 minutes, or until puffed, lightly browned, and not jiggly in the middle.
- Remove from oven and let cool about 5 minutes before slicing. Egg bake will fall a bit after cooling.
Notes
- For variety, add chopped, cooked sausage, bacon, or ham along with the veggies.
- Try a Southwestern flair with roasted green chili peppers, onions, and cheddar cheese (see our featured photo).
- Try a Mediterranean flair with try spinach, tomatoes, oregano, and parmesan.
- Our go-to staple recipe, the OG recipe created by my husband, includes spinach and feta cheese.
- To add a starch to your breakfast, add cubed cooked potatoes (leftover baked potatoes are great for this) before you pour the eggs into the baking dish.
- Pair a serving of egg bake with a slice of Ezekiel bread or an Ezekiel tortilla and fruit for breakfast!
- Store in an airtight container in the fridge up to 5 days.