🧀 3-Ingredient Low-Carb Mediterranean Breakfast Bake
This fluffy, golden breakfast is light, satisfying, and packed with protein. With just three staple ingredients, you can enjoy a delicious and nourishing Mediterranean-inspired dish every morning — no flour, no fuss!
📝 Ingredients (Serves 2)
- 3 large eggs
- 1 cup plain Greek yogurt (full-fat for best texture)
- ½ cup grated cheese (feta, mozzarella, or cheddar)
Optional Add-ins (Mediterranean style):
- A pinch of oregano or za’atar
- A few chopped olives or sun-dried tomatoes
- Salt & pepper to taste
👨🍳 Instructions
- Preheat oven to 375°F (190°C).
- In a mixing bowl, whisk eggs until frothy.
- Add Greek yogurt and cheese, and mix until well combined.
- Pour into a greased or parchment-lined small baking dish (approx. 8×8″).
- Bake for 25–30 minutes, or until puffed up and golden on top.
- Let it cool slightly before slicing — enjoy warm or room temp!
🧠 Notes
- The texture is like a light crustless quiche or savory soufflé.
- For a more savory punch, mix in crumbled feta and herbs.
- Can be made ahead and reheated — perfect for meal prep!
💡 Tips
- For extra fluff, separate the eggs and whip the whites before folding in.
- Don’t overbake — it will deflate slightly but stay fluffy inside.
- Add chopped spinach, zucchini, or bell pepper for nutrients (optional, but keeps it low-carb).
🍽️ Servings
- Makes 2–3 servings
- Prep Time: 5 minutes
- Cook Time: 25–30 minutes
- Total Time: 30–35 minutes
🔍 Nutritional Info (Per Serving, Approx.)
- Calories: 210
- Protein: 16g
- Carbs: 4g
- Fat: 15g
- Fiber: 0g
- Sugar: 2g
🌿 Benefits
- ✅ Low-carb and keto-friendly
- ✅ High in protein – supports satiety and muscle maintenance
- ✅ Gut-friendly – thanks to Greek yogurt’s probiotics
- ✅ Quick & easy – just 3 ingredients, 1 dish, minimal cleanup
❓ Q&A
Q: Can I use non-dairy yogurt?
A: Yes! Use a thick, unsweetened coconut or almond-based yogurt + a dairy-free cheese.
Q: Can I make it in a microwave?
A: Yes — microwave in a mug or bowl on medium power for 2–3 mins. Watch closely as it puffs quickly.
Q: Can I freeze it?
A: Yes! Slice and freeze portions. Reheat in toaster oven or microwave.
Q: What cheese works best?
A: Feta for Mediterranean tang, cheddar for richness, or mozzarella for mild, melty texture.