100g Protein Egg White Bake
Egg whites, chicken, and spinach in one dish — ready in 30 minutes
This 100g protein egg white bake whisks liquid egg whites with shredded chicken and spinach, pours them into a dish, and bakes until the top is golden, like the pan. Each serving has 100 g of protein and 5 g net carbs.
High protein, low carb, and diabetic-friendly.
Why you’ll love this bake
- 100g protein per serving
- 5g net carbs
- Egg whites and chicken
- Ready in about 30 minutes
- Spinach
- One dish
Health notes
- Protein: Liquid egg whites and cooked chicken.
- Low carb: Spinach and no bread or sugar.
- Diabetic-friendly: No added sugar and low net carbs.
- Keto-friendly: Each slice stays around 5g net carbs if the portions are measured.
Key element — measure the egg whites
The 100g number needs a full amount of egg whites and chicken. Skimping drops the protein under the card.
Ingredients
Bake (4 large servings)
- 4 cups liquid egg whites
- 2 lb cooked chicken breast, shredded or cubed
- 4 cups fresh spinach, roughly chopped
- ½ cup shredded mozzarella or low-fat cheese, optional
- 1 tsp garlic powder
- ½ tsp salt
- ¼ tsp black pepper
- Oil spray for the dish
Swaps
- Whole eggs instead of whites: Protein drops and fat rises.
- Bread or a sugar sauce: Not in the 5g number.
- Turkey: Same amount. Protein stays close.
- No cheese: Protein drops a little.
Instructions
| 1 | Heat the oven. Heat to 375°F (190°C). Spray a 9×13-inch baking dish. |
| 2 | Mix. In a large bowl, whisk the egg whites with garlic powder, salt, and pepper. Stir in the chicken, spinach, and cheese if using. |
| 3 | Pour. Pour into the dish. Smooth the top. |
| 4 | Bake. Bake 18–22 minutes until the top is set and golden, like the dish. Rest 5 minutes. Cut into 4 large servings. |
Pro tips
- Use the full amount of egg whites and chicken for the 100g number.
- Whole eggs instead of whites change the macros.
- Do not overbake. A dry center is tough.
- Rest 5 minutes so the slices hold.
- Macros are per large serving, 4 from this dish.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 490 |
| Protein | 100g |
| Net carbohydrates | 5g |
| Total carbohydrates | 6g |
| Fiber | 1g |
| Total fat | 6g |
| Sodium | 720mg |
Estimates based on liquid egg whites, cooked chicken breast, spinach, and a little cheese if used, divided into 4 large servings. Whole eggs and a sugar sauce are not included.
Variations
Turkey
Swap the chicken for turkey. Protein stays close.
No cheese
Skip it. Protein drops a little.
Extra spinach
Add more. Carbs rise a little.
Spicy
A pinch of red pepper flakes in the mix.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Cover once cool |
| Reheat | 2 min | Microwave or a short oven |
| Freezer | Up to 1 month | Slice first. Thaw in the fridge |
FAQ
Test your knowledge
5 quick questions about this egg white bake
1. Protein per serving?
2. Net carbs per serving?
3. What keeps the protein at 100g?
4. About how long does this take?
5. What is not in the 5g number?
