Healthy Breakfast Meal Prep: Smashed Potato High-Protein Egg Bake

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if you’re looking for a high-protein, satisfying, and absolutely delicious breakfast, this smashed potato high-protein egg bake is everything you need.

it combines crispy, garlicky smashed potatoes with a creamy, flavorful egg filling packed with mushrooms, bell peppers, basil, cottage cheese, and sour cream.

topped with melted cheese and finished with a quick broil for the ultimate golden crust, this dish is perfect for meal prep and busy mornings.

taste & texture

this bake has the best of both worlds—crispy, well-seasoned smashed potatoes on the bottom and a creamy, cheesy egg mixture on top.

the eggs are rich and flavorful, thanks to the combination of cottage cheese and sour cream, while the sautéed mushrooms and bell peppers add a savory depth.

the broiled cheese topping gives it a satisfying bite that makes every forkful irresistible.

macros per serving (8 servings)

• 305 calories
• 14.8g protein
• 29.4g carbs
• 15.2g fat

why it’s amazing for meal prep

this bake is ideal for meal prep because it stays fresh, reheats beautifully, and is packed with nutrients.

you can cut it into squares and store them for easy grab-and-go breakfasts throughout the week.

it’s perfect for busy mornings when you need something hearty but don’t have time to cook. you can also use the squares to make premade breakfast sandwiches and freeze them!

substitution options

• lower fat option: use fat-free cottage cheese, greek yogurt instead of sour cream, and less shredded cheese.
• different veggies: swap mushrooms and bell peppers for spinach, onions, or tomatoes.
• extra protein boost: add more egg whites or sprinkle in some nutritional yeast.
• dairy-free option: use a dairy-free sour cream and shredded cheese alternative.

how to make it

1. make the smashed potato base
   • preheat the oven to 400°f.
   • boil 2.5 lbs of small gold or honey potatoes for 15-17 minutes until fork-tender.
   • drain, toss with 2 tbsp avocado oil, 1/2 tbsp garlic powder, and sea salt.
   • place on a parchment-lined baking tray and smash with the bottom of a glass.
   • bake for 35 minutes until crispy.
2. prepare the egg mixture
   • sauté 1.5 cups mushrooms and 1 diced red bell pepper until tender.
   • in a bowl, whisk together 8 large eggs, 3/4 cup low-fat cottage cheese, 1/2 cup sour cream, salt, and pepper.
   • fold in the cooked veggies and chopped basil.
3. assemble & bake
   • pour the egg mixture over the baked potatoes in a 9×13 pan.
   • bake for 32 minutes.
   • sprinkle 1 cup of reduced-fat shredded cheese on top.

how to store it

• fridge: store in an airtight container for up to 5 days. reheat in the microwave or oven.
• freezer: freeze individual slices for up to 2 months. thaw overnight in the fridge and reheat in the oven at 350°f until warmed through.

this smashed potato high-protein egg bake is a game changer for breakfast meal prep. it’s nutritious, packed with flavor, and so easy to make.

whether you enjoy it fresh out of the oven or as a quick meal during the week, it’s bound to become a staple in your routine!

if you like Healthy Breakfast Meal Prep: Smashed Potato High-Protein Egg Bake, you’ll also love these other recipes of mine!

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