Here’s a full nutrition breakdown for Baked Cottage Cheese Eggs (standard recipe: eggs + cottage cheese + cheese + basic seasonings, no added meat or oil).
🧀🥚 Baked Cottage Cheese Eggs
📊 Nutrition (Whole Recipe)
(1 full dish using 5 eggs + 1 cup cottage cheese + ½ cup shredded cheese)
| Nutrient | Amount |
|---|---|
| Calories | ~700–850 kcal |
| Protein | ~55–65 g |
| Fat | ~45–55 g |
| Carbohydrates | ~6–10 g |
| Fiber | ~0–2 g |
| Sugar | ~3–5 g |
| Sodium | ~800–1200 mg |
🍽️ Per Serving (if divided into 4 portions)
| Nutrient | Amount |
|---|---|
| Calories | ~180–210 kcal |
| Protein | ~14–17 g |
| Fat | ~11–14 g |
| Carbs | ~2–3 g |
🧠 Nutritional Highlights
💪 High Protein
Great for muscle building and satiety due to:
- Eggs
- Cottage cheese
🧈 Moderate Fat
Comes mainly from:
- Egg yolks
- Cheese
🥑 Low Carb
Naturally low in carbohydrates, suitable for low-carb diets.
🧀 Key Nutrients You Get
- Calcium (bone health)
- Vitamin B12 (energy & nerves)
- Choline (brain function from eggs)
- Selenium (immune support)
- Complete amino acids (muscle repair)
🔥 If You Want to Make It Healthier
- Use low-fat cottage cheese → reduces calories by ~100–150 kcal
- Use fewer yolks (e.g., 3 eggs + 2 whites)
- Add spinach or vegetables → increases fiber
- Reduce shredded cheese
💡 Bottom Line
This dish is:
✔ High-protein
✔ Low-carb
✔ Filling
✔ Good for weight management or fitness diets
If you want, I can also make a fat-loss version under 300 calories or a gym muscle-gain version over 40g protein per serving.