Sheet Pan - Baked Egg Squares (Dairy-Free Option)

A simple, high-protein breakfast you can prep ahead. Light, fluffy, and easy to customize with whatever vegetables or add-ins you have on hand.

INGREDIENTS

• Olive oil

• Parchment paper (for easier clean-up)

• 10 whole eggs

• 1 cup egg whites

Creamy Base (choose one):

• Option 1 (dairy-free):

  • 1 (300 g) block soft tofu (organic when possible)

  • 1 tablespoon nutritional yeast

  • 1 teaspoon apple cider vinegar

  • juice from ½ lemon

  • ½ teaspoon salt

• Option 2 (original):

  • 1½ cups cottage cheese (2% or 4%)

Seasoning:

• Salt, to taste

• Black pepper, to taste

Optional Add-Ins:

• Chopped vegetables (spinach, peppers, onions, mushrooms, etc.)

• Fresh herbs (chives, parsley, dill)

• Shredded cheese 3/4 cup (optional)

INSTRUCTIONS

1. Preheat oven to 350°F (175°C).Line a medium-sized rimmed baking sheet or any pan with a lip with parchment paper and lightly mist with oil

2. If using the tofu version:

   • Add tofu, nutritional yeast, apple cider vinegar, lemon juice, and salt to a high-speed blender.

   • Blend until smooth and creamy.

3. Add the eggs and egg whites to the blender and blend briefly until fully combined.

4. Pour the mixture into the prepared pan. Add any chopped vegetables, herbs, or cheese evenly over top.

5. Bake for 15–20 minutes, or until the eggs are set in the centre.

6. Let cool for at least 10 minutes before slicing into squares.

WHY I LOVE THIS RECIPE

• Anything I can easily meal prep is a win. It's easy to grab and go, and ticks off all the boxes. It gives you a solid start to the day with a strong nutritional win early.

• It sets the tone for better choices. Starting your day with protein and structure helps regulate appetite, energy, and cravings. A solid start tends to carry into the rest of the day.

• Protein-forward without being heavy. Supports blood sugar stability and sustained energy.

• Flexible and customizable. Dairy-free, vegetarian, higher-fat... you can adjust it based on your needs and preferences.

• Digestive-friendly. Blending makes it easier to break down and absorb.

MACRO ESTIMATES (per serving, approx. 1/8 of recipe)

Using tofu version, no added cheese or veggies

• Calories: ~130–150

• Protein: ~13–15 g

• Fat: ~7–9 g

• Carbohydrates: ~2–3 g

Using cottage cheese version

• Calories: ~140–170

• Protein: ~14–17 g

• Fat: ~8–10 g

• Carbohydrates: ~3–4 g

TIPS & NOTES

• You can make this:

  • With cottage cheese

  • With the tofu blend

  • Or without either for a simpler version

• The tofu version creates a light, dairy-free texture while still adding creaminess and protein.

• Don’t overbake, keep the centre just set for best texture.

• Serving ideas:

  • Top with avocado and sprouts

  • Use in a breakfast sandwich

  • Pair with a simple side salad for a balanced meal

STORAGE

• Store in an airtight container in the fridge for up to 3 days

• Reheat in the microwave for 60–90 seconds

Protein leads, everything else follows. We don’t rush the reset. We anchor it, starting with breakfast.

Warmly,

Stacie Mylonas, RHN