Each serving of these savory German-inspired egg squares packs 28 grams of protein from a triple source: whole eggs, egg whites, and low-fat cottage cheese. White cannellini beans add body and gentle fiber, while caraway seeds and whole grain mustard bring the unmistakable warmth of Central European cooking. At just 255 calories per two-square serving, this is a snack that genuinely sustains without weighing you down.

The flavor here is quietly satisfying in the way good German home cooking should be. Caraway seeds toast gently during the long, low cook, releasing an earthy warmth that pairs beautifully with the sharp tang of whole grain mustard and the mild creaminess of cottage cheese. Diced zucchini and fresh chives keep each bite light and fresh, preventing the dense heaviness that can plague egg bakes.

For GLP-1 users, this recipe solves the persistent snack problem. These squares are firm enough to wrap individually, they taste just as good cold as warm, and each portion delivers meaningful protein without the volume that triggers discomfort. The slow cooker does all the work — no hovering over a skillet, no timing an oven — and produces a batch that lasts the entire week.

Why This Works on GLP-1

Preserving lean muscle mass is one of the most important nutritional priorities during GLP-1-assisted weight loss. These egg squares deliver 28 grams of complete protein per serving, drawn from eggs and cottage cheese — two of the most bioavailable protein sources available. For people on Mounjaro or similar tirzepatide-based medications, the reduced appetite can make it difficult to reach daily protein targets through meals alone. A snack that contributes nearly a third of most people's daily protein requirement helps close that gap without requiring a full sit-down meal.

The white beans provide 3 grams of gentle, soluble fiber per serving — enough to support digestive regularity without the bloating that high-fiber loads can cause when gastric emptying is already slowed. Cottage cheese also contributes casein protein, which digests slowly and extends the feeling of satiety between meals.

The moderate fat content of 9 grams per serving keeps this snack light on the stomach while still providing enough to support fat-soluble vitamin absorption. Caraway seeds have traditionally been used in German cuisine partly for their carminative properties — they can help ease mild digestive discomfort, which is a welcome bonus for anyone adjusting to GLP-1 medication.

Ingredients (serves 4)

For the egg base:

  • 6 large eggs
  • 4 large egg whites
  • 1½ cups (340g) low-fat cottage cheese (2%)
  • 2 tablespoons (30g) whole grain mustard
  • 1 teaspoon caraway seeds
  • ½ teaspoon fine sea salt
  • ¼ teaspoon freshly ground black pepper

For the filling:

  • 1 can (15 oz / 425g) cannellini beans, drained and rinsed
  • 1 medium zucchini (about 200g), finely diced
  • 2 tablespoons fresh chives, finely chopped, plus more for garnish

For the slow cooker:

  • Nonstick cooking spray or parchment paper liner

Instructions

Prepare the slow cooker:

  1. Line the bowl of your slow cooker with a parchment paper liner or spray generously with nonstick cooking spray. This step is essential — without it, the egg mixture will bond to the ceramic insert and make portioning nearly impossible.

Mix the egg base:

  1. Crack the whole eggs into a large mixing bowl and add the egg whites. Whisk until fully combined and slightly frothy, about 30 seconds of steady whisking.

  2. Add the cottage cheese, whole grain mustard, caraway seeds, salt, and pepper. Whisk again until the cottage cheese is evenly distributed. Small curds are fine — they will melt into the mixture as it cooks, creating pockets of creamy texture throughout the squares.

Assemble and cook:

  1. Scatter the drained cannellini beans and diced zucchini across the bottom of the prepared slow cooker. Distributing them first ensures even coverage rather than having them sink and cluster at the bottom of the egg mixture.

  2. Pour the egg base evenly over the beans and zucchini. Sprinkle the chopped chives across the top and give one gentle stir with a spatula to combine without disturbing the parchment.

  3. Place a clean kitchen towel or a few layers of paper towel between the lid and the slow cooker insert. This absorbs condensation that would otherwise drip back onto the surface and create a soggy, waterlogged top layer.

  4. Cook on LOW for 2 to 2½ hours until the center is fully set and no longer jiggles when you gently shake the insert. The edges will pull slightly away from the sides. A knife inserted in the center should come out clean.

Cool and portion:

  1. Carefully lift the parchment liner out of the slow cooker and transfer the egg bake to a cutting board. Let it cool for at least 15 minutes — this resting period allows the structure to firm up so the squares hold their shape when cut.

  2. Cut into 8 equal squares. Each serving is 2 squares. Garnish with additional chopped chives if desired.

Nutrition per Serving

Nutrient Amount (approx.)
Calories ~255 kcal
Protein ~28g
Fat ~9g
Carbohydrates ~15g
Fiber ~3g

Estimates based on 6 large eggs, 4 egg whites, 1½ cups 2% cottage cheese, one 15-oz can cannellini beans, and 1 medium zucchini. Actual values may vary by brand.

Practical Notes

Storage and meal prep. Store individual squares in airtight containers or wrap each pair in parchment paper. They keep well in the refrigerator for up to 5 days. For weekly prep, make a batch on Sunday evening — set the slow cooker before dinner and the squares will be ready to portion before bed.

Eating them cold or warm. These squares are designed to taste good at any temperature. Straight from the fridge, they have a firm, almost terrine-like texture that works well as a portable snack. If you prefer them warm, microwave a pair for 30 to 45 seconds — any longer and the egg whites can turn rubbery.

Quark substitution. If you can find German quark at your grocery store, it makes an excellent substitute for cottage cheese. Use the same quantity by weight. Quark produces a slightly smoother, denser texture and is traditional in German egg bakes. Greek yogurt also works but will add a tangier flavor.

Freezing. These squares freeze well for up to 2 months. Wrap each pair individually in plastic wrap, then place in a freezer bag. Thaw overnight in the refrigerator. The texture softens slightly after freezing but remains perfectly acceptable.

For very small appetites. If you are in the early weeks of Zepbound or another GLP-1 medication and find two squares too much, eat one square as a half-serving. At roughly 128 calories and 14 grams of protein, even a single square delivers meaningful nutrition when appetite is minimal.

Frequently Asked Questions

Can I eat these if I experience nausea on GLP-1 medication?
Yes — these squares are one of the more nausea-friendly snack options. The bland, savory flavor profile avoids the strong aromas and heavy fats that commonly trigger GLP-1-related nausea. Start with a single square at room temperature rather than two warm ones. The protein content helps stabilize blood sugar, which can also reduce nausea episodes. If caraway is too aromatic for you during a sensitive period, you can omit it entirely without affecting the structure of the recipe.
Can I make these without cottage cheese for a dairy-free version?
You can substitute firm silken tofu, blended until smooth, in the same quantity. The protein content will remain similar since tofu and cottage cheese have comparable protein density. The texture will be slightly firmer and less creamy. Another option is unsweetened soy yogurt, though this will add a mild tang. Note that removing the dairy also removes the casein protein, which means the snack will digest somewhat faster.
How long do these last in the refrigerator, and do they need reheating?
Stored in an airtight container, these squares stay fresh for 5 days in the refrigerator. They do not need reheating — in fact, many people prefer them cold because the texture is firmer and more portable. If you do reheat, keep it brief: 30 to 45 seconds in the microwave is enough. Overheating will cause the egg whites to release moisture and become rubbery. Never reheat more than once.
What if I can only eat very small portions right now?
Cut the batch into 12 smaller pieces instead of 8. Each smaller square will provide roughly 19 grams of protein and 170 calories — still a meaningful contribution to your daily protein target. In the first weeks of GLP-1 treatment, even these smaller portions may feel filling, and that is completely normal. Pair a single small square with a few sips of water and eat slowly. As your body adjusts to the medication, you can increase to larger portions.
Why use a towel under the slow cooker lid?
Slow cookers generate significant steam during cooking, and that moisture condenses on the underside of the lid before dripping back down onto the food. For soups and stews this is fine, but for egg bakes it creates a wet, unappetizing surface layer. The towel catches this condensation and keeps the top of the egg bake dry and properly set. Use a cotton kitchen towel and make sure the edges are tucked up over the lid so they do not hang near the heating element. Paper towels work too but may need to be doubled.

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.