Palm Beach Gardens Fire Rescue Health & Wellness

Grab-and-Go Loaded Egg Squares

Grab-and-Go Loaded Egg Squares

This hearty egg bake is loaded with protein from eggs, cottage cheese (just trust me), and chicken sausage, making it a perfect grab-and-go breakfast for busy shifts. Sautéed onions, mushrooms, and tomatoes add flavor and color, while cheddar cheese brings just the right amount of melt and comfort. It’s a one-pan, no-fuss meal prep winner that’ll keep you fueled through the morning chaos.

Active Prep Time : 20 minutes

Makes 6 wraps

Ingredients

  • 8 large eggs
  • ¾ c low-fat cottage cheese
  • ½ cup whole milk
  • 1 cup shredded cheddar cheese
  • 8 oz chicken breakfast sausage, diced
  • 1 yellow onion, diced
  • 8 oz white mushrooms, diced
  • 3 Roma tomatoes, diced
  • 1 tsp Italian seasoning
  • ½ tsp salt

Directions

  • Preheat oven to 400˚F. Spray a 8x12 baking pan with nonstick cooking spray.
  • In a large skillet, saute onion, mushrooms, and sausage until cooked through.
  • In a blender, blend eggs, milk, cottage cheese, salt, and Italian seasoning.
  • Pour the egg mixture into the baking dish, add sautéed veggies, and shredded cheese.
  • Mix and bake in the preheated oven for 25-30 minutes or until a toothpick inserted in the center comes out clean.
  • Allow to cool for 5 minutes and cut into six even pieces.

Nutrition

  • 380 calories, 26 g protein, 29 g carbohydrate, 18 g fat, 5 g fiber

Serving Suggestions

  • Hot sauce or sriracha
  • Throw in whatever leftover veggies you have in the fridge, this dish is super flexible!

Disclaimer:

Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.

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