Eggplant High Protein Breakfast

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If you’re looking for a breakfast that’s high in protein, low in calories, and actually keeps you full, this eggplant egg combo is a solid choice. It’s quick, savory, and comes together in one pan with just a handful of ingredients. I started making this when I wanted something warm but light—and now it’s in regular rotation.

What makes this breakfast work is the balance. You’ve got the fiber from the eggplant, the protein from egg or egg whites, and a little creaminess from cottage cheese to tie it all together. I always finish it off with a drizzle of sriracha for flavor (and because I need a little spice with my eggs in the morning). It feels satisfying without being heavy, and the calorie count stays surprisingly low for how filling it is.

You can cook everything together in just one pan, and it’s easy to customize based on what you’ve got—whether you’re using a full egg or sticking to egg whites for more protein and fewer calories.

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Tips to make it delicious every time

• Slice the eggplant thin—this helps it cook quickly and gets you that soft, golden texture.
• Use a nonstick pan or a light spray of oil so nothing sticks without adding extra calories.
• Add the egg once the eggplant is mostly cooked so everything finishes at the same time.
• Sriracha adds great flavor, but if you want something milder, try a dash of paprika or garlic powder instead.

Ingredients

• ½ eggplant (about 100g / 3.5 oz), thinly sliced – ~36 calories
• 1 whole egg – ~75 calories
  or 6 tablespoons Two Chicks Egg Whites (90g / 3.2 oz) – ~43 calories
• 20–50g (0.7–1.75 oz) fat-free cottage cheese – ~25–30 calories
• Sriracha, to taste

Alternative Ingredients

If you don’t have cottage cheese, you can swap in Greek yogurt or a bit of low-fat ricotta for the same creamy texture.

You can use zucchini or courgette instead of eggplant if that’s what you have—it cooks just as fast and has a similar texture.

No sriracha? Use chili flakes, harissa, or your favorite hot sauce. Or skip the spice entirely if you prefer a milder breakfast.

Step 1: Slice and Cook the Eggplant

Slice your eggplant into thin rounds, about ¼ inch thick. Heat a nonstick pan over medium heat and add the slices in a single layer. Cook for a few minutes on each side until golden and soft. You can cover the pan to help them soften faster.

Step 2: Add the Egg or Egg Whites

Once the eggplant is cooked through, push the slices slightly to the side and pour your egg or egg whites directly into the pan. Stir gently or let it set whole, depending on how you like your eggs.

Step 3: Add Cottage Cheese

Once the eggs are nearly done, sprinkle your fat-free cottage cheese over the top. Let it warm slightly in the pan so it softens and mixes in with everything.

Step 4: Finish with Sriracha

Drizzle with sriracha just before serving. You can eat it straight from the pan or plate it up with a few fresh herbs or chopped spring onion if you want to make it a little fancier.

How to Conserve the Recipe

This one’s definitely best fresh, but if you want to meal prep, you can slice and cook your eggplant in advance and store it in the fridge for up to 3 days. Just reheat in a pan and add your eggs and toppings when you’re ready to eat.

I wouldn’t recommend freezing, since eggplant can go mushy and the cottage cheese may separate.

Different Ways to Serve This Dish

This high protein eggplant breakfast is great on its own, but you can bulk it up with a slice of whole grain toast or wrap it in a tortilla for a quick breakfast wrap. You can also serve it alongside a small bowl of fruit or a scoop of yogurt to round out the meal.

Want a brunch version? Add some chopped cherry tomatoes or spinach into the mix. You can even top it with a poached egg and skip the cottage cheese if you want something more classic.

It’s a simple, flexible breakfast that doesn’t feel like you’re sacrificing flavor just to keep the calories low—and that’s why I keep coming back to it.