Meal Prep5 min readJuly 7, 2026
High Protein Breakfast Bake — 49g Protein, One Container, Ready All Week
I combined three TikTok recipe videos and accidentally made the best Sunday meal prep breakfast. 49 grams of protein, one glass container, 30 minutes. Here's the exact recipe and macros.
D
Danny DiNicolantonio
Founder, FreshPath · ISSA Nutrition Coach (in progress)
I combined three different recipe videos I'd been saving and ended up making something better than any of them individually. This breakfast bake has become my Sunday night ritual — five containers prepped, five mornings sorted, 49 grams of protein before 9am every single day.
Ingredients (1 serving)
4oz chicken nuggets (Real Good Co or similar) 1 Kroger® Seasoned Frozen Hash Brown Patty Everything bagel seasoning — generous Kosher salt + fresh cracked black pepper Instructions
1
Mix your base first
Whisk 2 eggs and ½ cup cottage cheese together until the cottage cheese fully incorporates into the egg. Add a generous amount of everything bagel seasoning, a pinch of kosher salt and fresh cracked black pepper. Whisk again until combined. This step matters — mixing the seasoning into the wet base means every single bite is flavored, not just the top layer.
2
Build your container
Place one frozen hash brown patty flat on the bottom of your glass container. Chop your chicken nuggets into bite-size pieces and scatter evenly over the hash brown.
3
Pour and season
Pour your egg and cottage cheese mixture evenly over the chicken and hash brown, letting it fill in around everything. Add one more generous sprinkle of everything bagel seasoning on top.
4
Bake at 375°F for 30 minutes
Glass containers run slower than metal — don't crank the heat. Check at 28 minutes. The center should be fully set with no jiggle when you gently shake the container. If it still moves, give it 3-4 more minutes.
5
Cool before fridging
Let it sit uncovered 30-35 minutes before putting the lid on and refrigerating. Hot glass in a cold fridge creates condensation that makes everything soggy.
Macros Per Serving
IngredientCalProCarbsFat
2 large eggs14012g1g10g
½ cup cottage cheese (2%)9012g5g2g
4oz chicken nuggets18023g5g8g
1 Kroger® Hash Brown Patty1502g18g8g
Everything bagel seasoning150g1g0g
Total57549g30g28g
Meal prep for the week
Sunday night, make 5 of these simultaneously in individual glass containers. All 5 go into the fridge — good through Friday. Egg bakes with fully cooked protein are one of the most stable meal prep options you can make.
Reheat 90 seconds in the microwave with a paper towel loosely over the top. Remove the rubber bottom and lid before microwaving.
Why this works nutritionally
The cottage cheese is the secret ingredient most people overlook. When baked into eggs it melts in completely — you can't taste it separately, but it adds 12 grams of protein and a creamy texture that straight eggs don't have. It also contributes casein protein, which digests slowly and keeps you full through the morning.
Front-loading 49 grams of protein at breakfast reduces ghrelin (the hunger hormone), improves satiety, and the thermic effect of processing that much protein means your body burns more calories just digesting this meal than a carb-heavy breakfast of the same calorie count.