Each generous slice of this French-style egg bake delivers 39g of protein from three complementary sources: lean ground chicken breast, whole eggs, and creamy cottage cheese. White cannellini beans add 4g of fiber per serving and a satisfying, starchy bite that keeps you full without heaviness. At just 370 calories per portion, you get a complete, macro-balanced breakfast that covers nearly half your daily protein target before lunch.

The flavor here is quietly French — sweet, slow-cooked leeks melting into a savory egg custard, a whisper of nutmeg, the sharpness of Dijon mustard, and a thin layer of golden Gruyère on top. Baby spinach wilts invisibly into the bake, adding color and nutrients without changing the texture. It tastes like something between a crustless quiche and a bistro-style gratin, the kind of breakfast you would linger over with coffee.

This bake is designed for one prep session and five easy mornings. You slice it cold from the fridge, reheat a portion in the microwave or oven, and eat it straight — no morning cooking, no decisions. For GLP-1 users with reduced appetites, that simplicity matters. When eating feels like effort, having a ready-made, nutrient-dense breakfast removes the barrier entirely.

Why This Works on GLP-1

Each slice delivers 39g of protein, which is critical for anyone on GLP-1 medications like Wegovy or Mounjaro. These medications reduce appetite effectively, but reduced food intake creates a real risk of muscle loss — especially if protein intake drops too low. Research consistently shows that consuming 25–40g of protein per meal helps preserve lean mass during weight loss. This bake hits that range without requiring large portions, making it practical even on mornings when your appetite is minimal.

The cannellini beans contribute steady-release carbohydrates and 4g of dietary fiber, enough to support healthy digestion without overwhelming a GLP-1-sensitive stomach. Leeks are a gentle prebiotic vegetable, and spinach adds folate and iron — two nutrients that can fall short when overall food intake decreases.

The fat content sits at a moderate 15g per serving, mostly from eggs and Gruyère rather than added oils. This keeps the bake satisfying without the heaviness that can trigger nausea on GLP-1 therapy. The balance of macronutrients — high protein, moderate carbs, moderate fat — reflects what most dietitians recommend during medicated weight management.

Ingredients (serves 4)

For the chicken and leek base:

  • 12 oz (340g) lean ground chicken breast
  • 2 medium leeks, white and light green parts only, halved and thinly sliced
  • 4 cups (120g) baby spinach
  • 2 cloves garlic, minced
  • 2 tsp olive oil
  • 1 tbsp fresh thyme leaves (or 1 tsp dried thyme)
  • 1/4 tsp fine sea salt
  • 1/4 tsp black pepper

For the egg custard:

  • 6 large eggs
  • 1/2 cup (115g) low-fat cottage cheese
  • 1 tbsp Dijon mustard
  • 1/8 tsp freshly grated nutmeg

For the assembly:

  • 1 cup (170g) canned cannellini beans, drained and rinsed
  • 1 oz (30g) Gruyère cheese, finely grated
  • Fresh chives for garnish (optional)

Instructions

Prep the leeks and chicken:

  1. Preheat your oven to 375°F (190°C). Lightly grease a 9×9 inch (23×23 cm) baking dish with cooking spray or a thin film of olive oil.

  2. Slice the leeks and soak them in a bowl of cold water for 2–3 minutes, swishing to release any trapped grit. Lift them out and drain well — leeks hide sand between their layers, so this step prevents an unpleasant crunch.

  3. Heat the olive oil in a large nonstick skillet over medium heat. Add the leeks and cook for 5–6 minutes, stirring occasionally, until they soften and turn translucent. Leeks should be tender but not browned — gentle cooking brings out their natural sweetness.

  4. Add the garlic and thyme, stir for 30 seconds until fragrant, then add the ground chicken breast. Break it into small pieces with a wooden spoon and cook for 5–6 minutes until no pink remains. Season with salt and pepper.

  5. Add the baby spinach in handfuls, stirring each addition until wilted. This takes about 1 minute. Remove from heat and let the mixture cool for 5 minutes — pouring hot filling into raw eggs can cause premature cooking and uneven texture.

Make the egg custard:

  1. In a large bowl, whisk the eggs until smooth. Add the cottage cheese, Dijon mustard, and nutmeg. Whisk again until the cottage cheese is mostly incorporated — small curds remaining are fine, as they will melt during baking and add pockets of creaminess.

Assemble and bake:

  1. Spread the cannellini beans evenly across the bottom of the prepared baking dish. They create a protein-rich foundation that prevents the bottom from becoming soggy.

  2. Spoon the chicken and leek mixture over the beans, distributing it evenly.

  3. Pour the egg custard over everything, gently tilting the dish to ensure it flows into all gaps. Sprinkle the grated Gruyère evenly across the top.

  4. Bake for 30–35 minutes until the center is set and the top is golden brown. A knife inserted in the center should come out clean, with no liquid egg visible. The bake will puff up slightly in the oven and settle as it cools — this is normal.

  5. Let the bake rest for 10 minutes before cutting into 4 equal portions. This resting period allows the custard to firm up, making clean slices much easier.

Nutrition per Serving

Nutrient Amount (approx.)
Calories ~370 kcal
Protein ~39g
Fat ~15g
Carbohydrates ~20g
Fiber ~4g

Estimates based on lean ground chicken breast, large eggs, low-fat cottage cheese, canned cannellini beans, and Gruyère. Actual values may vary slightly based on specific brands and ingredient sizes.

Practical Notes

Meal prep storage. Wrap each cooled slice individually in plastic wrap or place in separate airtight containers. Refrigerate for up to 5 days. For best texture, reheat in the microwave for 60–90 seconds or in a 350°F (175°C) oven for 8–10 minutes. The oven method keeps the Gruyère top slightly crisp.

Cheese substitutions. If you cannot find Gruyère, use Comté (closest in flavor), aged Swiss, or even a sharp white cheddar. Avoid soft or very mild cheeses — you need a small amount to do a lot of work, so assertive flavor matters. The cottage cheese can be swapped for ricotta or fromage blanc at the same weight.

GLP-1 portion flexibility. If your appetite allows only half a portion, cut the bake into 8 pieces instead of 4. Each smaller slice still provides roughly 20g of protein — enough to be meaningful. Pair it with a few berries or a small piece of fruit to round out the meal.

Freezing for longer storage. This bake freezes well for up to 2 months. Wrap individual slices in plastic wrap, then place in a freezer bag. Thaw overnight in the fridge and reheat as above. Frozen-then-reheated slices taste nearly identical to fresh — the beans and chicken hold their texture through the freeze cycle.

Batch scaling. Double the recipe in a 9×13 inch (23×33 cm) dish for 8 portions. Add 5–8 minutes to the baking time and check the center with a knife. A doubled batch gives a full work week of breakfasts plus a few extra for weekend mornings.

Frequently Asked Questions

I feel nauseous in the morning on my GLP-1 medication — can I still eat this?
Morning nausea is common, especially in the early weeks of GLP-1 therapy. If eating a full slice feels like too much, start with a quarter portion at room temperature rather than hot — cooler food is often easier to tolerate. Eat slowly over 15–20 minutes. The mild flavors and soft texture of this bake are gentler than many breakfast options, and the protein will help stabilize your blood sugar for the day ahead. As your body adjusts to the medication, you can gradually increase the portion size.
Can I make this without the white beans?
Yes, but you will lose about 4g of protein and most of the fiber per serving. A good substitute is diced roasted sweet potato or butternut squash, which provides similar texture and gentle carbohydrates. You could also use cooked lentils for a higher-protein, higher-fiber alternative, though the flavor profile shifts slightly. If you simply omit the beans without replacing them, reduce the baking time by about 5 minutes since the bake will be thinner.
How long does this keep in the fridge, and does it reheat well?
The bake keeps for 5 days refrigerated in an airtight container or individually wrapped. It reheats excellently — the custard stays moist and the leeks retain their sweetness. Microwave individual slices for 60–90 seconds, or batch-reheat in a covered baking dish at 350°F (175°C) for 10 minutes. Avoid reheating more than once per slice, as repeated heating dries out the eggs.
What if my appetite is very small in the early weeks of Zepbound or Wegovy?
Cut the bake into 8 smaller portions instead of 4. Each piece will provide roughly 20g of protein and 185 calories — still a nutritionally meaningful breakfast. Eat one small piece and wait 20 minutes before deciding if you want another. Many GLP-1 users find that their appetite signal arrives late, so starting small and adding more is a reliable strategy. You can also pair half a slice with a few spoonfuls of Greek yogurt for added protein without much volume.
Can I use a different cut of chicken or regular ground chicken?
You can use regular ground chicken, but be aware it typically contains dark meat and skin, which raises the fat content to roughly 20–22g per serving. If you prefer thigh meat for flavor, use boneless skinless chicken thighs, finely diced or pulsed briefly in a food processor. Turkey breast mince works as a direct substitute with nearly identical nutrition. Avoid pre-seasoned or flavored ground chicken, as the added sodium and seasonings may clash with the French herb profile.

This article provides general food and nutrition guidance only. It does not constitute medical advice. Always consult your healthcare provider regarding your GLP-1 medication and individual nutritional needs.