Every square of this egg bake packs roughly 37 grams of protein from a combination of ground chicken breast and whole eggs, making it one of the most protein-dense grab-and-go breakfasts you can batch-cook in under an hour. Edamame adds another layer of plant-based protein alongside a satisfying pop of texture. The entire tray clocks in at just 335 calories per serving with 16 grams of fat, keeping the macro balance squarely in the high-protein, moderate-fat range that works well for smaller appetites.

The flavor here borrows directly from pad kra pao, the Thai holy basil stir-fry that is eaten at every hour of the day across Thailand, often topped with a fried egg. Ground chicken is cooked with garlic, fresh ginger, and fish sauce until deeply savory, then folded into a seasoned egg mixture with red bell pepper, snap peas, and shelled edamame. Fresh Thai basil stirred in at the end keeps its fragrance alive through the bake rather than wilting into nothing.

Cut into four generous squares, this egg bake reheats in about 90 seconds in a microwave or 10 minutes in a toaster oven. Each portion is filling without being heavy, which matters when GLP-1 medications have already reduced your hunger window. Having a protein-rich breakfast waiting in the fridge removes the decision fatigue that leads to skipping meals entirely.

Why This Works on GLP-1

Muscle preservation is one of the most important nutritional concerns during GLP-1-assisted weight loss. Studies consistently show that adequate protein intake, spread across meals, helps protect lean mass while the medication drives fat loss. With 37 grams of protein per serving, this egg bake covers roughly 40 to 50 percent of most users' daily target in a single meal. For people on Mounjaro who find their appetite particularly suppressed in the mornings, having a pre-made, protein-dense breakfast eliminates the risk of going half the day on too few grams.

The ingredients here are deliberately gentle on digestion. Ground chicken breast is one of the leanest, easiest-to-digest proteins available. Eggs are soft and well-tolerated by most GLP-1 users even during dose adjustments. The vegetables are cooked through during the bake, reducing the raw fiber load that can cause bloating or discomfort when gastric emptying is already slowed by Wegovy or similar medications.

Fish sauce and sesame oil deliver concentrated flavor in very small amounts, which is important when you are eating smaller volumes. A bland breakfast gets skipped. A breakfast that tastes genuinely good and takes 90 seconds to reheat becomes a sustainable habit, and sustainable habits are what drive results across months of treatment.

Ingredients (serves 4)

For the chicken filling:

  • 12 oz (340g) ground chicken breast
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, finely grated
  • 1 tablespoon fish sauce
  • 1 teaspoon low-sodium soy sauce
  • 2 teaspoons toasted sesame oil
  • 1 medium red bell pepper, diced small (about ¾ cup / 120g)
  • 1 cup (60g) sugar snap peas, trimmed and cut into thirds

For the egg base:

  • 8 large eggs
  • 2 tablespoons light coconut milk
  • ¼ teaspoon white pepper
  • 1 cup (155g) shelled edamame, thawed if frozen
  • ½ cup (15g) fresh Thai basil leaves, roughly torn
  • 3 scallions, thinly sliced (white and green parts separated)

For serving (optional):

  • Sriracha
  • Extra scallion greens

Instructions

Cook the chicken filling:

  1. Preheat your oven to 375°F (190°C). Lightly grease an 8×8-inch (20×20 cm) baking dish with cooking spray or a thin coat of sesame oil.

  2. Heat 1 teaspoon of the sesame oil in a large nonstick skillet over medium-high heat. Add the ground chicken, breaking it into small crumbles with a spatula. Cook for 4 to 5 minutes until no longer pink, letting some pieces get lightly golden. Smaller crumbles distribute more evenly through the egg bake than large chunks.

  3. Add the garlic, ginger, and scallion whites. Stir for 30 seconds until fragrant. Pour in the fish sauce and soy sauce, tossing to coat. The chicken will absorb the sauce almost immediately.

  4. Add the diced bell pepper and snap pea pieces. Cook for 2 minutes, just enough to take the raw edge off without making them soft. You want them to hold some bite after baking. Remove the skillet from the heat and stir in the remaining teaspoon of sesame oil. Let the mixture cool for 3 to 4 minutes.

Assemble and bake the egg bake:

  1. Crack the eggs into a large bowl. Add the coconut milk and white pepper. Whisk until smooth and uniform, about 30 seconds. The coconut milk adds a subtle richness and keeps the texture from becoming rubbery after refrigeration.

  2. Fold the cooked chicken-vegetable mixture into the egg bowl. Add the thawed edamame and torn Thai basil. Stir gently until everything is evenly distributed.

  3. Pour the mixture into the prepared baking dish. Tap the dish gently on the counter to settle the contents and release air bubbles. Scatter the scallion greens across the top.

  4. Bake for 22 to 25 minutes until the center is set and the top is lightly golden. The egg bake should feel firm when pressed gently in the middle but not dry. A slight jiggle is fine since it will firm up as it cools.

  5. Let the bake rest in the dish for 5 minutes before cutting into 4 equal squares. This rest period allows the structure to set so the squares hold together cleanly.

Nutrition per Serving

Nutrient Amount (approx.)
Calories ~335 kcal
Protein ~37g
Fat ~16g
Carbohydrates ~9g
Fiber ~3g

Estimates based on 12 oz ground chicken breast, 8 large eggs, 1 cup shelled edamame, and measured quantities of vegetables and seasonings. Actual values may vary by brand.

Practical Notes

Storing and reheating for the week. Once cooled completely, wrap each square individually in plastic wrap or place in separate airtight containers. Refrigerate for up to 5 days. Reheat in the microwave for 60 to 90 seconds or in a toaster oven at 350°F (175°C) for 8 to 10 minutes. The toaster oven method restores a slightly firmer texture that many people prefer.

Swapping the protein. Ground turkey breast works as a direct 1:1 substitute with nearly identical macros. For a pork version, use lean ground pork but expect the fat count to increase by about 4 grams per serving. Ground beef (90% lean or higher) also works but shifts the flavor profile away from the lighter Thai character.

If Thai basil is unavailable. Regular Italian basil is the closest substitute, though it lacks the peppery anise notes. Cilantro is another option that pairs naturally with the ginger and fish sauce. Use the same amount of either. Dried basil is not a good replacement here since the fresh herb is doing most of the aromatic work.

For very small appetites in early GLP-1 weeks. Cut the bake into 6 portions instead of 4. Each smaller square still delivers roughly 25 grams of protein, which is enough to count as a meaningful protein serving. Pair with a few sips of bone broth or a small piece of fruit if you can manage the volume.

Freezing for longer storage. These squares freeze well for up to 2 months. Wrap each piece tightly in plastic wrap, then place all wrapped squares in a freezer bag. Thaw overnight in the refrigerator and reheat as directed. The texture after freezing is slightly softer than fresh but still good, especially when reheated in a toaster oven.

Frequently Asked Questions

Is this egg bake easy to digest on GLP-1 medications?
Yes, this is one of the gentler meal prep breakfasts you can make. Ground chicken breast is very lean and breaks down easily. The eggs are fully cooked and soft, not fried or crispy. The vegetables are baked through, which reduces the raw fiber load that can cause bloating when your gastric emptying is slowed by medications like Mounjaro or Zepbound. If you are in your first few weeks of treatment, start with a half portion and see how you feel before eating a full square.
Can I make this dairy-free and nut-free?
This recipe is already both dairy-free and nut-free as written. The coconut milk is the only potential allergen beyond the eggs and soy (in the edamame, soy sauce, and fish sauce). If you need to avoid soy entirely, substitute the edamame with diced water chestnuts or extra bell pepper, replace the soy sauce with coconut aminos, and check your fish sauce label since some brands contain soy.
How long do the squares stay good in the fridge?
Properly stored in airtight containers, the egg bake squares keep for 5 days in the refrigerator. This means a Sunday bake covers Monday through Friday breakfasts with no additional cooking. The flavor actually improves slightly after a day as the fish sauce and basil meld into the eggs. If any squares develop an off smell or slimy texture before the 5-day mark, discard them since your refrigerator temperature may be running too warm.
What if I can only eat very small portions right now?
Cut the bake into 6 or even 8 pieces instead of 4. A one-eighth portion still provides about 18 grams of protein, which is meaningful for a morning meal when your appetite is heavily suppressed. You can always eat a second piece later in the morning if hunger returns. Many Ozempic users find their appetite fluctuates day to day, so having flexible portion sizes is more practical than committing to one fixed amount.
Can I add rice or noodles to make this more filling?
You can serve a square over a small portion of steamed jasmine rice (about ⅓ cup cooked) for an additional 70 calories and 15 grams of carbohydrates. This works well for users who are past the initial adjustment phase and have more appetite capacity. For a lower-carb option, serve the square over a bed of lightly wilted baby spinach or shredded napa cabbage dressed with a squeeze of lime. Adding starch to the bake itself before baking is not recommended since it changes the texture and makes the squares harder to reheat evenly.

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.