American · breakfast
Baked Cottage Cheese and Eggs
Video by Ride and Grill on YouTube · Open on YouTube
- Carnivore if you leave out the chives
- Low carb (6.1 g net carbs) but not keto: 52% of the energy is from fat, and keto meals get about 60% or more
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
A carnivore-friendly breakfast made from just eggs and cottage cheese: about 25 g protein for around 270 kcal, with most of a day's selenium and over half a day's vitamin B12.
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Ingredients 6
Method
Tap a time to watch that step in the video.
- Heat the oven to 190°C (375°F). Grease a small baking dish or pie tin with a little butter or oil (the cook suggests avocado or coconut oil, or butter). 0:16
- In a bowl, stir together the cottage cheese, eggs, salt and pepper until evenly mixed. 1:08
- Pour into the dish and set it on a tray in case it bubbles over. 1:40
- Bake for 25–30 minutes, until puffed and golden brown on top. Let it stand about 5 minutes before eating, and scatter with chives if you have them. 1:55
Tip. This is a half batch for one. For a bigger appetite or two people, use 1 cup cottage cheese and 4 eggs in a larger dish. Cottage cheese is salty, so go easy on the salt.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 1
Where the energy comes from one serve
- Net carbs 9%
- Protein 37%
- Fat 54%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High79%
43 µg a serve, mostly from eggs (71%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High70%
1.7 µg a serve, mostly from eggs (66%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin A High22%
199 µg a serve, mostly from eggs (75%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Zinc Source15%
1.7 mg a serve, mostly from eggs (65%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Folate Source15%
59 µg a serve, mostly from eggs (75%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium Source14%
180 mg a serve, mostly from low-fat cottage cheese (69%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D Source11%
2.2 µg a serve, mostly from eggs (98%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B6 Source11%
0.2 mg a serve, mostly from eggs (66%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Show the other 7
Iron8%
1.4 mg a serve, mostly from eggs (86%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E7%
1.1 mg a serve, mostly from eggs (91%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium6%
260 mg a serve, mostly from eggs (48%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin K6%
7.4 µg a serve, mostly from chives (86%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Omega-36%
0.1 g a serve, mostly from eggs (77%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Magnesium5%
22 mg a serve, mostly from low-fat cottage cheese (46%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin C2%
1.7 mg a serve, mostly from chives (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Ride and Grill; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.