High-Protein Tortilla Egg Bake — High protein, ready in 35 minutes
Short introduction
This High-Protein Tortilla Egg Bake is an easy oven dish. It mixes eggs, milk, cheese, vegetables, and tortillas. It bakes into a firm, tasty square you can cut and serve. You get protein, vegetables, and carbs in one dish. It works for breakfast, meal prep, or a quick family meal.
introduction
why make this recipe
how to make High-Protein Tortilla Egg Bake
Ingredients :
6 large eggs, 1 cup milk, 1 cup shredded cheese (cheddar or your choice), 1 cup diced vegetables (bell peppers, onions, spinach), 4 medium tortillas, Salt and pepper to taste, Olive oil for greasing
Directions :
- Preheat your oven to 375°F (190°C)., 2. In a large bowl, whisk together the eggs and milk. Season with salt and pepper., 3. Grease a baking dish with olive oil., 4. Layer the tortillas on the bottom of the baking dish., 5. Pour the egg mixture over the tortillas., 6. Sprinkle the cheese and diced vegetables on top., 7. Bake for 25-30 minutes or until the eggs are set and the top is golden brown., 8. Let it cool slightly, slice into squares, and serve.
how to serve High-Protein Tortilla Egg Bake
how to store High-Protein Tortilla Egg Bake
tips to make High-Protein Tortilla Egg Bake
variation (if any)
FAQs (minimum three FAQ)
Why you’ll love it
- Fast and filling. You can have it ready in about 35 minutes.
- High in protein from the eggs and cheese.
- Flexible: swap vegetables and cheese to match your taste.
- Easy to slice and pack for meals during the week.
- Low fuss: one dish, few steps, reliable results.
Ingredients
- 6 large eggs
- 1 cup milk
- 1 cup shredded cheese (cheddar or your choice)
- 1 cup diced vegetables (bell peppers, onions, spinach)
- 4 medium tortillas
- Salt and pepper to taste
- Olive oil for greasing
These are the base ingredients. They give a balanced mix of protein, fat, and carbs.
Substitutions & key variations
- Milk: use almond milk or oat milk if you prefer non-dairy. It may change the texture slightly.
- Cheese: swap cheddar for mozzarella, pepper jack, or feta.
- Vegetables: use broccoli, mushrooms, tomatoes, or kale. Cook harder veggies first.
- Tortillas: use whole wheat or low-carb tortillas for different nutrition.
- Add-ins: cooked bacon, ham, or cooked sausage for more protein. Add herbs like cilantro or parsley for fresh flavor.
- Make it spicy: add chopped jalapeños or a pinch of chili flakes.
Step-by-step
Step 1 — Prep
Preheat your oven to 375°F (190°C). Spray or rub a baking dish with olive oil so the bake won’t stick.
Step 2 — Mix eggs
In a large bowl, whisk together 6 eggs and 1 cup milk. Add salt and pepper. Whisk until the mix looks smooth and pale.
Step 3 — Layer tortillas
Place the 4 medium tortillas on the bottom of the greased baking dish. You can tear them to fit the dish so they cover the base.
Step 4 — Add egg mix
Pour the egg and milk mix over the tortillas. Press the tortillas down a bit so they absorb eggs.
Step 5 — Top with cheese and veggies
Sprinkle 1 cup shredded cheese and 1 cup diced vegetables evenly on top.
Step 6 — Bake
Bake for 25–30 minutes, or until the eggs are set and the top turns light golden. A knife in the center should come out clean.
Step 7 — Rest and slice
Let the bake cool for a few minutes. Slice into squares and serve.
Success tips
- Oven temp: keep it at 375°F (190°C). This gives a firm texture without drying the top.
- Texture: bake until eggs are set but not rubbery. 25–30 minutes is usually right.
- Even veggies: dice vegetables small and similar in size so they cook evenly.
- Avoid soggy base: slightly press tortillas into the egg so they soak, but don’t add extra liquid.
- Check early: start checking at 22 minutes if your oven runs hot.
How to serve
- Serve warm in squares. Add salsa, hot sauce, or sour cream.
- Pair with a side salad or avocado slices.
- For a packed lunch, let cool then wrap in foil or place in a container.
Storage & reheating
- Fridge: cool completely, then store in an airtight container for 3–4 days.
- Freezer: wrap slices tightly and freeze up to 2 months. Thaw overnight in the fridge.
- Reheat: microwave a slice for 60–90 seconds, or reheat in a 350°F (175°C) oven for 10–12 minutes until warm.
Frequently Asked Questions (FAQ Schema)
Here are common questions and short answers.
- Can I make this ahead?
Yes. Make it the night before and reheat in the morning. - Can I use egg whites only?
Yes. Use 6–8 egg whites and a splash of milk. Texture will be lighter. - Is this low carb?
Not with regular tortillas. Use low-carb tortillas to cut carbs. - Can I freeze leftovers?
Yes. Freeze wrapped slices for up to 2 months.
Nutrition notes / equivalents
- One serving (if cut into 6 pieces) gives a good amount of protein from 6 eggs and cheese.
- For lower fat, use low-fat cheese and skim milk.
- For higher protein, add cooked chicken or extra egg whites.
Conclusion + CTA
This High-Protein Tortilla Egg Bake is simple, flexible, and great for busy mornings. Try the basic version first, then change the veggies or cheese to make it yours. For a fun viral take on baked egg-tortilla dishes, check this recipe: Baked Egg Tortilla (Viral TikTok Recipe) – iFoodReal.com.
Links to related recipes
High-Protein Tortilla Egg Bake
Ingredients
Base Ingredients
- 6 large large eggs
- 1 cup milk Almond or oat milk can be used as a non-dairy alternative.
- 1 cup shredded cheese Cheddar or your choice, mozzarella, pepper jack, or feta are good substitutes.
- 1 cup diced vegetables Use bell peppers, onions, spinach, or other preferred veggies.
- 4 medium tortillas Use whole wheat or low-carb tortillas for different nutrition.
- Salt and pepper to taste
- Olive oil for greasing
Instructions
Preparation
- Preheat your oven to 375°F (190°C).
- In a large bowl, whisk together 6 eggs and 1 cup milk. Season with salt and pepper.
- Grease a baking dish with olive oil.
- Layer the tortillas on the bottom of the baking dish, tearing them if necessary to cover the base.
- Pour the egg mixture over the tortillas, pressing them down slightly.
- Sprinkle 1 cup shredded cheese and 1 cup diced vegetables evenly on top.
- Bake for 25-30 minutes or until the eggs are set and the top is golden brown.
- Let it cool slightly, slice into squares, and serve.