Light • Warm • High-Protein • 5-Minute Prep
Quick Description
A simple, cozy, high-protein breakfast made with whisked eggs, juicy cherry tomatoes, fresh spinach, and optional cheese — baked into a fluffy, golden, custard-like bowl. Light, filling, and perfect for busy mornings, weight-loss goals, or high-protein meal prep.
Servings & Timing
Servings: 1
Prep Time: 5 minutes
Cook Time: 15–18 minutes
Total Time: 20–25 minutes
Protein: ~20–24g (depends on eggs + cheese used)
Ingredients
Base Mixture
- 2–3 large eggs
- 1–2 tbsp milk or cream (optional for fluffiness)
- Salt and pepper to taste
Veggies
- 5–7 cherry tomatoes, halved
- ¼ cup fresh spinach, chopped
Optional High-Protein Add-Ins
- 2 tbsp shredded cheese (mozzarella, cheddar, or parmesan)
- 2 tbsp cottage cheese (blended smooth for extra protein)
- 2 tbsp Greek yogurt (stir in after baking for creaminess)
Seasoning (Optional)
- Pinch of chili flakes
- Pinch of garlic powder
- Pinch of oregano
Instructions
1. Prep the ramekin
Lightly spray or grease a small ramekin with oil or butter.
2. Whisk the eggs
In a bowl, beat the eggs with milk/cream, salt, and pepper until smooth.
3. Add veggies
Stir in chopped spinach and halved cherry tomatoes.
4. Add cheese (optional)
Mix in shredded cheese for extra protein and creaminess.
5. Pour & bake
Pour the mixture into the ramekin.
Bake at 180°C (350°F) for 15–18 minutes or until puffed, set, and golden on top.
6. Rest & enjoy
Let it rest for 1 minute.
Serve warm with extra pepper or herbs.
Storage & Meal Prep
Fridge:
- Lasts 2–3 days
- Reheat 20–30 seconds in microwave
- Add fresh tomatoes/cheese after reheating if you want extra flavor
Freezer:
- Not recommended — texture changes
- Make fresh for best results
Make It High-Protein
Boost protein without changing flavor:
✔ Use 3 eggs instead of 2
✔ Add 2 tbsp cottage cheese
✔ Add 2 tbsp shredded cheese
✔ Add 1 tbsp nutritional yeast
✔ Serve with Greek yogurt on the side
All options increase protein without making it heavy.
Flavor Upgrade Tips
Add any of these to take it to the next level:
- A pinch of smoked paprika
- A spoon of salsa on top
- Fresh basil leaves
- A drizzle of chili oil
- Roasted tomatoes instead of fresh
- Add mushrooms or green onions
- Add pre-cooked chicken bits for extra protein
Optional Add-Ins (Low-Calorie Volume Boosters)
- Zucchini slices
- Mushrooms
- Bell peppers
- Green onions
