This is a short, but packed one! Some good conversation about optimizing protein, tips for buying proteins on a budget, and how to use pantry staples for a healthy pasta option. The recipe for my Feta Egg White Bake & Erin’s version are below!

Pasta alternatives were discussed too. Check these out and my favorite brand of tomato sauce.

Recipe for Feta Egg White Bake 

Ingredients:

  • 1 lb of 93% ground turkey
  • 1 medium pepper, chopped
  • 1-2 cups of chopped kale or spinach
  • 1 large carton of egg whites (32 oz)
  • Salt & pepper
  • 1/4 tsp of red pepper
  • 1 TB of avocado or olive oil

Instructions:

  • Preheat oven to 375 degrees.
  • Spray a 9X11 casserole dish with cooking spray.
  • Heat a large skillet on medium-high heat, add olive oil, and saute the pepper for a few minutes.
  • Add ground turkey, salt, and pepper, and then saute until cooked.
  • Drain any grease, return to the stove, add kale, and cook for 2-3 minutes. 
  • Put the cooked turkey mixture into a casserole dish, and dump egg whites.
  • Add red pepper and a little more salt and pepper. 
  • Cook for approximately 20-25 minutes until edges are slightly browned. 

Option: Add whatever veggies you love!

*Erin’s Version

I wanted to share this great egg bake variation I have been making weekly. You can really use any veggies you want. I do a clean out of stuff that needs to eaten before it goes bad. It’s been a game changer and has about 25-30g of protein per serving.
  • No real science to the amounts of veggies. Just enough to cover the bottom of a 9×13” pan.
  • Preheat oven to 375. Spray 13×9” dish with nonstick cooking spray
  • Veggies: chopped spinach, cherry tomatoes, shallots, mushrooms and sprinkle with garlic salt
  • Meat: precooked turkey sausage 6-8 links sliced thin
  • 1 cup low fat cottage cheese
  • 1/2 container of feta cheese
  • Mix all that together and spread across bottom of dish.
  • Pour a carton of egg whites over the top to cover. I have also used egg beaters. You can also add a few real eggs in if you like.
  • Sprinkle with pepper.
  • Bake for about 25-30 minutes.