100g Protein Egg White Bake
Egg whites, cottage cheese, spinach, and chicken baked golden in a glass dish — ready in 30 minutes
This 100g protein egg white bake packs liquid egg whites, cottage cheese, squeezed spinach, and shredded chicken into one glass pan. The photo shows a browned top with green spinach and chicken pieces, plus a thick square on the plate. Each large serving has 100 g of protein and 5 g net carbs.
Diabetic-friendly, high protein, and low carb.
Why you’ll love this bake
- 100g protein per large serving
- Only 5g net carbs
- No flour and no crust
- Ready in about 30 minutes
- Chicken and spinach in every bite
- Meal-prep squares
Health notes
- High protein: Egg whites, cottage cheese, and chicken.
- Low carb: Spinach only, no potato or bread.
- Diabetic-friendly: No sugar and a steady protein load.
- Lean: Almost no yolk fat.
Key element — squeeze the spinach
Water in spinach thins egg whites and leaves a wet center. Squeeze until the towel stays almost dry.
Ingredients
Bake (2 large servings)
- 3 cups liquid egg whites
- 1½ cups low-fat cottage cheese
- 12 oz cooked shredded chicken breast
- 10 oz frozen chopped spinach, thawed and squeezed dry
- ½ cup shredded mozzarella (for the golden top)
- 2 green onions, sliced
- 1 tsp garlic powder
- ½ tsp onion powder
- ½ tsp salt
- ¼ tsp black pepper
- Olive oil spray for the dish
Swaps
- Turkey: Use leftover turkey instead of chicken.
- Whole eggs: Swap 4 whites for 2 whole eggs if you want a richer crumb.
- Four smaller squares: Cut the pan into 4. Protein drops to about 50g each.
- Air fryer: Bake in two small pans at 350°F for 14–16 minutes.
Instructions
| 1 | Heat the oven. Heat to 375°F (190°C). Spray an 8×8 or 9×9 glass dish. Squeeze the spinach until very dry. |
| 2 | Blend the base. Whisk egg whites, cottage cheese, garlic powder, onion powder, salt, and pepper until mostly smooth. |
| 3 | Fold. Stir in spinach, chicken, and green onion. Pour into the dish. Sprinkle mozzarella over the top. |
| 4 | Bake. Bake 18–22 minutes until the center is set and the top is golden. Rest 5 minutes. Cut into 2 large servings or 4 smaller squares. |
Pro tips
- The 100g protein number is for half the pan — a full meal, not a snack square.
- Do not add milk. Extra liquid keeps the bake from setting in 20 minutes.
- Pat the chicken dry so the whites stay thick.
- A glass dish on granite matches the photo and browns the edges.
- If you cut 4 pieces, divide the macros in half.
Nutrition
| Nutrient | Per large serving |
|---|---|
| Calories | 490 |
| Protein | 100g |
| Net carbohydrates | 5g |
| Total carbohydrates | 7g |
| Fiber | 2g |
| Total fat | 8g |
| Sodium | 920mg |
Estimates based on 3 cups egg whites, 12 oz chicken breast, cottage cheese, spinach, and a light mozzarella topping, divided into 2 large servings. Four smaller squares are about 50g protein and 245 calories each.
Variations
Feta spinach
Swap mozzarella for ⅓ cup crumbled feta.
Mexican
Add cumin, chili powder, and a few jalapeño slices.
Broccoli
Use chopped steamed broccoli instead of spinach. Dry it well.
Meal-prep four-pack
Bake, cool, and cut into 4. Reheat one square after training.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Reheat covered so it stays moist |
| Freezer | Up to 2 months | Wrap squares individually |
| Reheat | 350°F for 8–10 min | Microwave works but softens the top |
FAQ
Test your knowledge
5 quick questions about this egg white bake
1. Protein per large serving?
2. Net carbs per serving?
3. What is the most important prep step?
4. About how long does this take?
5. How many large servings match the 100g protein card?
