The easiest high protein meal. Try this tasty tortilla egg bake for a healthy breakfast or lunch, and learn to customize it to you!

Close-up photo of tortilla egg bake in a cake tin, cooked with vegetables and cheese

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Getting 30 grams of protein at meals can help you stay full, build muscle, and maybe even lose weight. But it can feel really overwhelming to do!

This tortilla egg bake is a staple recipe for me because it makes getting enough protein truly effortless. With just a few simple steps and 20-minutes in the oven, you’ve got a protein-rich and tasty meal that will leave you feeling satisfied for hours.

This easy egg bake is easily customized with different toppings to fit your preferences and health goals! Learn how to make my favorite quick meal in this post.

Large egg bake tortilla with vegetables and cheese on a large wood serving board

Why you’ll love it

No cooking skills required: If you can slice a vegetable and crack an egg, you’ll master this simple recipe.

High protein: This tasty egg bake contains 30 grams of protein per serving to support your fitness and other health goals.

Veggie-loaded: You can stuff your baked egg tortilla with as many veggies as you want for extra volume, fiber, and micronutrients.

Customizable: Swap veggies and add toppings to change the taste and nutrition of this quick and balanced meal.

Packable: I like eating this tortilla egg bake warm or cold, and it’s easy to pack for work or school.

Ingredient notes

Here’s what you’ll need to make this recipe:

  • Large whole wheat tortilla — sub for any high fiber tortilla you like
  • Eggs — you could use egg whites if you want, but the yolks are extra delicious
  • Vegetables — I used zucchini, bell pepper, and red onion, but you can swap these
  • Cheese — I used sharp cheddar but sub for any cheese
  • Salt and pepper
  • Other toppings — I used olives but scroll down for more ideas
  • Fresh herbs — for garnish
Ingredients for tortilla egg bake displayed in bowls on a white marble counter

Topping ideas

Vegetables: You can use whatever vegetables you like, just make sure they’re sliced thin or chopped small! I used zucchini, bell pepper, and red onion in these photos. Other vegetables that would work well include baby spinach, asparagus, cherry tomatoes, fresh peas, or fresh jalapeños.

Cheese: Any cheese works! I used sharp cheddar, but mozzarella, feta, goat’s cheese, pepper jack, gouda, and parmesan would be great, too.

Extra toppings: Try sliced olives, sundried tomatoes, chili crisp condiment, or pickled jalapeños. You could also add a sprinkle of white kidney beans or black beans for extra fiber. Try chopped ham or crumbled breakfast sausage for extra protein.

Herbs: Fresh herbs for garnish is optional but very tasty. I used chives, but you could also try parsley or dill.

How to make

Position your oven rack to the middle and pre-heat to 350 F.

Press your tortilla into your cake pan until it’s taken its shape.

Cake pan with a large whole wheat tortilla pressed into it

Crack eggs directly into the tortilla. Top with vegetables, cheese, and other toppings of choice.

Tortilla pressed into a cake pan with three eggs cracked into it, raw
Tortilla in a large cake pan topped with eggs, vegetables, and cheese

Bake for 18-22 minutes or until eggs are set and tortilla is lightly golden. Your tortilla egg bake is done when the egg whites are completely set and yolks have reached your desired consistency.

Garnish, slice into quarters, and serve.

What size tortilla should I use?

A 10-inch tortilla works great for this recipe. Choose a tortilla that’s bigger than your cake pan so the toppings don’t spill over the edge.

When to serve

You can eat this tortilla egg bake any time! I love it most for breakfast or lunch, but it also works great for an easy weeknight dinner.

Two slices of tortilla egg bake with vegetables on a white plate with a gold spoon

Storage and re-heating

How to store: Allow tortilla egg bake to completely cool. Then, slice into quarters and transfer to a food container with a fitted lid. Store in the fridge for up to three days.

Re-heat: You can eat leftovers cold! Or, you can reheat in the microwave or air fryer. To microwave, transfer to a microwave-safe dish and microwave for 45-60 seconds or until tortilla egg bake is heated through. To air fry, bake for 2-3 minutes at 375 F, or until it’s warmed and slightly crisp.

Top tip

Try not to over-load your tortilla with vegetables, or it might get soggy.

Also, make sure to slice your vegetables thin or chop them small. This will make sure everything cooks evenly.

Slices of tortilla egg bake on a wooden serving board

Did you try this recipe?

Leave your rating and review below! And don’t forget to post a picture to Instagram, and tag me @real.life.nutritionist.

Close-up photo of tortilla egg bake in a cake tin, cooked with vegetables and cheese
5 from 2 votes

Tortilla Egg Bake

Yield: 1
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
The easiest high protein meal. Try this tasty tortilla egg bake for a healthy breakfast or lunch, and learn to customize it to you!

Ingredients
 

  • 1 large whole wheat tortilla
  • 3 large eggs
  • 1/2 cup thinly sliced vegetables, I used zucchini, bell pepper, and red onion
  • 1/4 cup shredded or crumbled cheese, I used sharp cheddar
  • salt and pepper, to taste
  • other toppings as desired, I used olives
  • sprinkle fresh herbs, for garnish

Equipment

  • 1 8-inch non-stick cake pan

Instructions
 

  • Position your oven rack to the middle and pre-heat to 350 F.
  • Press your tortilla into your cake pan until it's taken its shape.
  • Crack eggs directly into the tortilla. Top with vegetables, cheese, and other toppings of choice.
  • Bake for 18-22 minutes or until eggs are set and tortilla is lightly golden. Your tortilla egg bake is done when the egg whites are completely set and yolks have reached your desired consistency.
  • Garnish, slice into quarters, and serve.
Calories: 526kcal, Carbohydrates: 38g, Protein: 30g, Fat: 28g, Saturated Fat: 11g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 8g, Trans Fat: 0.1g, Cholesterol: 519mg, Sodium: 931mg, Potassium: 369mg, Fiber: 5g, Sugar: 5g, Vitamin A: 1151IU, Vitamin C: 11mg, Calcium: 410mg, Iron: 4mg
Cuisine: American, Italian, Mediterranean
Course: Breakfast, Dinner, Lunch, Main Course