Egg White Veggie & Cheese Bake is a flexible, make-ahead dish that’s excellent for a high-protein breakfast, fast lunch, or mild dinner. Packed with contemporary veggies, melty cheese, and warming Indian spices like inexperienced chilies and garam masala, it’s flavorful, satisfying, and straightforward to take pleasure in any time of day.
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You can benefit from the baked egg parts on their very own together with your favourite sizzling sauce or ketchup, or flip them into toasty wraps utilizing lavash bread and arugula. Either means, they’re scrumptious, simple to retailer, and excellent for busy mornings or fast meals on the go.
Lately, I’ve been following a high-protein weight loss program, and I do know a lot of you have been asking for extra protein-rich recipes as nicely. I’ve been making small, easy adjustments like utilizing egg whites, lentils, and cottage cheese to spice up the protein content material in on a regular basis meals. Recipes like these egg white veggie wraps have been a go-to, particularly for meal prep.
I’m additionally loving simple choices like my sheet pan hen kebabs, which might be made forward, in addition to hearty favorites like protein uttapam and protein oats khichdi. These dishes make it a lot simpler to stay to your objectives with out sacrificing taste or consolation.
Ingredient Notes
- Egg Whites – I like utilizing natural liquid egg whites as they’re a simple, mess-free means so as to add lean protein to any meal. No cracking or separating eggs, and no whisking wanted. Just pour and go! I normally purchase mine from Whole Foods, they usually’re excellent for meal prep recipes like this one.
- Cheddar Cheese – Adds a creamy richness and simply the correct quantity of soften. For the very best taste and texture, I like to recommend grating your cheese at residence relatively than utilizing pre-shredded as freshly grated cheddar melts extra evenly and tastes so significantly better.
- Onion & Red Bell Pepper – These colourful veggies carry sweetness, crunch, and taste to each chunk. I like utilizing pink bell pepper, however be happy to swap in yellow or orange relying on what you may have available.
- Green Chilies & Garam Masala – Together, these substances give the dish its signature heat and a delicate kick. The inexperienced chilies carry a contemporary warmth, whereas garam masala provides cozy, fragrant depth for an Indian-inspired twist.
- Baby Spinach: A good way to sneak in some greens! Chopped spinach wilts superbly into the egg combination, including shade and a lift of vitamins with out altering the general taste.
How to Make Egg White Veggie Bake and Wraps
Serving Ideas
Enjoy them as a plated meal together with your favourite sizzling sauce, ketchup, or a fast aspect salad. Or flip them into heat, toasty wraps—simply layer with contemporary arugula on lavash, roll them up, and toast on a sizzling griddle till golden and crisp. They’re excellent for breakfast on the go, a fast lunch, or a light-weight dinner, and you may prep the wraps forward of time for simple grab-and-go meals all through the week.
Storing
Allow it to chill, then minimize it into parts and retailer them in an hermetic container within the fridge. They’ll keep contemporary for 4 to five days and are excellent for fast meals. Just reheat and serve together with your favourite sides or sauces.
If you favor wraps, go forward and assemble them forward of time. Wrap each in parchment paper and place them within the fridge. They make the right grab-and-go meal throughout busy weekdays.
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Recipe
Egg White Veggie Wraps with Bold Indian Flavors
Egg White Veggie Wraps filled with contemporary veggies, melty cheese, and daring Indian spices like inexperienced chilies and garam masala. Perfect for meal prep.
Servings: 4
Calories: 272kcal
Instructions
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Preheat the oven to 350°F.
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Spray a 9×13-inch baking dish with oil to assist the parchment paper keep in place, then line it with the parchment.
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Pour within the egg whites, then evenly unfold the onion, inexperienced chilies, and pink bell pepper. Sprinkle garlic powder, salt, black pepper, and garam masala. Stir gently with a fork. Layer spinach on prime, then sprinkle cheese.
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Bake at 350°F for 25 to half-hour, rotating the pan midway by. In the final 5 to 10 minutes, scale back the temperature to 330°F to keep away from over-browning. Every oven works somewhat in another way, so control it and alter the time as wanted.
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Let it cool barely so it units and slices cleanly. Cut the bake in half lengthwise, then minimize every half in half once more to make 4 lengthy strips. Next, minimize every strip in half crosswise. You’ll find yourself with 8 even rectangles, excellent for wraps or particular person parts.
Serving
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As a wrap: Place one egg bake sq. on a lavash wrap with arugula, roll it up, and toast on a forged iron pan with somewhat oil till crispy.
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As a plated meal: Serve with sizzling sauce, ketchup, or a fast aspect salad.
Nutrition
Calories: 272kcal | Carbohydrates: 9g | Protein: 34g | Fat: 10g | Saturated Fat: 5g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Cholesterol: 28mg | Sodium: 1134mg | Potassium: 600mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1977IU | Vitamin C: 16mg | Calcium: 259mg | Iron: 1mg
