Vegetable & Egg Loaf (High-Protein, Low-Carb Meal Prep)

If you’re after a savoury breakfast or lunch that feels nourishing, easy and genuinely satisfying, this vegetable & egg loaf is one you’ll want on repeat. It’s one of those recipes that quietly ticks all the boxes: high in protein, low in carbs, packed with vegetables and perfect for meal prep.

Everything comes together in one bowl, which makes it ideal for busy weeks when you want something homemade without any fuss. The eggs and cream cheese create a soft, custardy base, the vegetables add texture and colour, and the cheese gives just enough richness to make every slice feel comforting without being heavy.

I love how flexible this recipe is. You can use up whatever veg is sitting in the fridge, slice it thick or thin, enjoy it warm or cold, and pair it with a simple salad or just eat it as it is. It’s the kind of make-once, eat-well-all-week recipe that always feels like a win.

Why You’ll Love It

• High-protein, low-carb and naturally gluten-free
• Perfect for meal prep (breakfast or lunch)
• Packed with colourful vegetables
• Easy one-bowl recipe
• Customisable with leftovers or seasonal veg

Why Savoury Breakfast Are Good For You

Eating a savoury, protein-rich breakfast like this vegetable and egg loaf is a smart way to start the day. Research shows breakfasts high in protein and fibre help regulate blood sugar, keep you full longer, and avoid the energy crashes that sugary meals often bring. Adding vegetables boosts fibre intake, supporting gut health and a diverse diet, which in turn helps digestion and overall wellbeing—an approach recommended by health authorities . Additionally, eggs provide complete protein and help maintain muscle mass, while the variety of veg adds vitamins, minerals, and antioxidants. Eating this loaf gives you the kind of sustained energy and satisfaction evidenced by studies into well-balanced, savoury breakfasts

The Loaf Tin Hack That Makes Meal Prep Effortless

Using a loaf tin is the little hack that makes this recipe almost effortless. Everything bakes neatly in one shape, no portioning, no flipping, no watching the pan. You simply pour, bake and let it do its thing. Once it’s cooled, you get clean, even slices that are perfect for grab-and-go breakfasts or lunches. It’s also ideal if you’re cooking for more than one person or want to double the recipe for a bigger batch—just bake, slice, store, and you’ve got several meals sorted with minimal effort.

Why I Love Shopping With Ocado (And How It Makes Cooking Easier) *

For the past three months, all my shopping has been with Ocado, and honestly, online grocery shopping has been a total game changer for me. I still love wandering around a supermarket, but I don’t always have the time for it anymore—and Ocado has completely filled that gap. They have a huge selection with everything you’d expect from a supermarket and more. By more, I mean those specific ingredients you’re searching for and usually end up ordering separately online… Ocado has them all in one place. Even pans and crockery. And now that we’ve welcomed Derek, our miniature dachshund, into our lives, I can shop for him too—from food to accessories—which makes life even easier.

For this recipe, I used Ocado’s own-range vegetables and eggs, which are great value, but you’ll also find all the brands you already love, plus M&S products, which is a big win for me. 

Overall, I’ve loved this Ocado experiment so much that I’m delighted to share a special treat with you: 30% off your first order. I’m so excited to say I’ve partnered with @ocadouk, and if you’ve never shopped with Ocado before, you can use code FLO30 on the Ocado website to get 30% off your first order plus 3 months of unlimited free deliveries. Such an amazing offer—let me know in the comments if you’ll be using it .

*Disclaimer: This post contains affiliate links with Ocado. I may earn a small commission if you choose to shop through my link, at no extra cost to you. As always, I only recommend brands I genuinely use and love.

Step-By-Step Instructions

Step 1 – Prep The Vegetables

Chop the courgette and red pepper into small, even cubes, finely slice the spring onions, and grate the carrot. Keeping the vegetables a similar size helps the loaf cook evenly and set properly. If the courgette looks very juicy, gently squeeze it in kitchen paper to remove excess moisture so the loaf doesn’t turn watery.

Step 2 – Grate The Cheese

Grate the cheddar and set it aside. Freshly grated cheese melts more evenly and gives a better texture than pre-grated cheese, which can sometimes be dry. You can keep a small handful aside if you’d like a slightly more golden top.

Step 3 – Add Eggs And Cream Cheese

Crack the eggs into a large mixing bowl and add the cream cheese. Make sure the cream cheese is at room temperature, as this makes it much easier to blend smoothly into the eggs without leaving small lumps.

Step 4 – Whisk Until Smooth

Whisk the eggs and cream cheese vigorously for 1–2 minutes, until the mixture looks pale, creamy and completely smooth. Take your time here, as a well-mixed base helps the loaf bake evenly and gives a softer texture.

Step 5 – Add Vegetables , Cheese And Mix To Combine

Add all the chopped vegetables and the grated cheddar to the bowl. Using a spoon, mix until the vegetables and cheese are evenly distributed throughout the egg mixture. Make sure to scrape the bottom of the bowl so nothing is left unmixed, but avoid over-stirring.

Step 6 – Transfer To The Loaf Tin

Line a loaf tin with baking paper, leaving a little overhang for easy removal later. Pour the mixture into the tin slowly so the vegetables stay evenly distributed, then gently tap the tin on the counter to remove any air bubbles.

Step 8 – Level And Bake

Smooth the top lightly so the loaf bakes evenly. Bake in a preheated oven at 180°C (350°F) for about 50 minutes, until the top is lightly golden and the centre looks set. Avoid opening the oven door too early, as this can cause the loaf to sink.

Step 9 – Rest And Cool Before Slicing

Once baked, let the loaf rest in the tin for 10 minutes. Carefully lift it out using the baking paper and place it on a wire rack to cool completely before slicing. This resting time is key for clean slices and the best texture.

Tips

• Chop vegetables small: So they cook evenly and give every bite a bit of colour and flavour.
• Cream cheese texture: Make sure the cream cheese is at room temperature so it blends smoothly with the eggs.
• Let it cool fully before slicing: This helps set the loaf and makes neater slices. I like to keep it in the fridge overnight and have it the day after as a breakfast or on-the-go lunch.
• Line your loaf tin with baking paper: Makes it easier to lift out and avoids sticking.
• Bake until golden and firm: Ovens may vary, so check it’s cooked through with a knife or skewer.

Swaps

Cream cheese: Greek yoghurt or cottage cheese work well.
Cheddar: Use mozzarella, feta, or a plant-based cheese alternative.
Courgette: Can be swapped with spinach or broccoli (just chop finely and cook first if needed).
Spring onions: Chopped leeks or red onion would also work.
Carrot: Try grated sweet potato or parsnip for a different twist.

Storage

Fridge: Store in an airtight container for up to 4 days.
Freezer: Slice and freeze in individual portions. Defrost overnight in the fridge or reheat in the microwave or air fryer.

More Savoury Breakfast

• 6-Ingredient Cottage Cheese Savoury Muffins
• High-Protein Plant-Based Breakfast Burrito
• Pea & Mint Toast
• Uova in Purgatorio