100g Protein Egg White Bake
Diabetic friendly, high protein and low carb — a golden, sliceable egg white bake loaded with chicken and spinach, ready in 30 minutes
This 100g protein egg white bake keeps every promise on the cover: diabetic friendly, high protein, low carb — ready in 30 minutes with 100g protein, 5g net carbs and 490 calories per serving. A full carton of egg whites and blended cottage cheese bake around shredded chicken and spinach into firm, golden, sliceable squares, like the dish in the photo.
Per serving: 490 calories, 100g protein and 5g net carbs. Ready in 30 minutes.
Why you’ll love this egg white bake
- A full 100g of protein per serving
- Diabetic friendly, high protein and low carb — exactly as promised on the cover
- On the table in a genuine 30 minutes
- Firm, golden squares that slice and meal-prep perfectly
- Chicken and spinach in every bite
- One dish, four days of breakfasts sorted
Health notes
- Egg whites: Nearly pure protein with almost no fat or carbs — a full carton is the engine of this bake.
- Cottage cheese, blended: Disappears into a smooth, creamy custard while quietly adding a second wave of protein.
- Chicken breast: Lean, filling and diabetic friendly.
- Spinach: Volume, fibre and micronutrients for almost no carbs.
- Locked from the cover: The photo supplied the title, claims, time and macros, so they are kept consistent throughout the block.
Key element — squeeze the spinach bone dry
Spinach holds a shocking amount of water. Wilt it, cool it, then squeeze it in handfuls (or twist it in a clean tea towel) until no more liquid comes out. Skip this and the bake steams itself soggy and weeps on the plate; do it properly and you get the firm, clean-cutting squares in the photo.
Ingredients
Bake
- 1 carton (32 oz) liquid egg whites
- 2 cups low-fat cottage cheese, blended smooth
- 1 lb cooked chicken breast, shredded or chunked (rotisserie works)
- 5 cups fresh spinach (or 10 oz frozen, thawed)
- 1 cup shredded mozzarella, plus extra for the top
- ¼ cup grated Parmesan
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp salt
- ½ tsp black pepper
- ½ tsp smoked paprika (optional, for the golden top)
Swaps
- Turkey: Cooked ground turkey instead of chicken.
- Veggie: Mushrooms, peppers and zucchini folded through with the spinach.
- Spicy: Chilli flakes and a diced jalapeño in the mix.
- Cheese change: Feta crumbles and cheddar shreds instead of mozzarella.
Instructions
| 1 | Heat and grease. Heat the oven to 375°F. Grease a 9×13-inch glass baking dish well. |
| 2 | Wilt and squeeze the spinach. Wilt the spinach in a dry skillet (or microwave) until just collapsed. Cool slightly, then squeeze it in handfuls until bone dry. Chop roughly. |
| 3 | Blend the base. Whisk the egg whites with the blended cottage cheese, garlic powder, onion powder, salt, pepper and paprika until smooth and pourable. |
| 4 | Load the dish. Scatter the chicken and squeezed spinach evenly over the dish. Pour the egg white mixture over everything and stir gently in the dish to distribute. |
| 5 | Top and bake. Scatter the mozzarella and Parmesan over the top. Bake for 22–25 minutes until the centre is just set and the top is golden and puffed. |
| 6 | Rest and slice. Rest for 5–10 minutes — the bake firms as it stands. Cut into 4 large squares and serve, like the plated square in the photo. |
Pro tips
- Dry spinach is non-negotiable — wet spinach means a watery bake.
- Blend the cottage cheese fully smooth; nobody should find a curd.
- Pull it when the centre just sets — overbaked egg whites go rubbery.
- The squares firm up even more in the fridge — perfect meal prep.
- Reheat gently; a hard microwave blast toughens egg whites.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 490 |
| Protein | 100g |
| Net carbohydrates | 5g |
| Total carbohydrates | 7g |
| Fiber | 2g |
| Total fat | 5g |
| Sodium | 890mg |
Per serving (4 large squares), locked from the cover: 100g protein, 5g net carbs, 490 calories. Exact macros vary slightly with chicken cut and cheese brand.
Variations
Denver style
Diced ham, peppers and onion folded through (check the ham for sugar).
Broccoli cheddar
Chopped broccoli and sharp cheddar instead of spinach and mozzarella.
Buffalo chicken
Sugar-free buffalo sauce swirled through the chicken.
Muffin-cup minis
Bake in a muffin tin for 15–18 minutes — grab-and-go portions.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Cut into squares in an airtight container — built for meal prep |
| Freezer | Up to 2 months | Freeze squares individually; thaw overnight in the fridge |
| Reheat | — | Microwave at 50% power or oven at 325°F until just warm |
