High-Protein Denver Omelette Egg Bake: Gluten-Free, Weight-Loss and Meal-Prep Friendly

High-Protein Denver Omelette Egg Bake: Gluten-Free, Weight-Loss and Meal-Prep Friendly

Jump To Sections In This Article: Why I Love This Recipe What Makes This a Great Breakfast Option Why is This Recipe Good for Weight-Loss? Ingredient Spotlight: Cooked Ham Variations I have Celiac: How do I Make This Safely Gluten Free? What to Do If I Need Help with My Weight Loss The Recipe

Why I Love This Recipe

If I could only pick one breakfast that feels like a cozy diner order and still fits a weight-loss lifestyle, this would be it. The Denver Omelette Egg Bake is hearty, satisfying, and loaded with veggies alongside the ham and cheese—so you can feel good about eating it every morning.

I love that it makes six solid portions, so you can prep it once and have a grab-and-go option ready all week. It reheats beautifully without drying out, and the smoky broiled peppers give it that just-grilled flavor without needing a griddle or a dozen dirty pans. It’s exactly the kind of recipe that reminds my clients: eating well doesn’t have to mean eating tiny.

Why This Works Great for a Breakfast

Breakfast can be tricky when you’re trying to eat for energy and satiety—especially on busy mornings. This bake solves that. It’s high in protein (about 28g per serving), which helps stabilize blood sugar, control hunger, and reduce those mid-morning snack crashes.

Because it combines fat, protein, and a bit of natural carb from the veggies, it keeps you full for hours. And since it’s already portioned, you’re less likely to make a “whatever’s quick” choice later on. It’s also extremely meal-prep friendly—you can refrigerate slices for a few days or even freeze them individually for longer storage. Just reheat, pair with fruit or toast if desired, and you’re good to go.

Why is This Recipe Good for Weight-Loss?

This recipe checks all the right boxes for a weight-loss meal: high protein, nutrient dense, and actually satisfying. The eggs and ham give you the protein that’s important in maintaining muscle while in a calorie deficit—this is a.so key for keeping your metabolism revving.

The roasted peppers and onions add an amazing grilled flavor (just like the diner makes it!) but also, adds bulk to your meal. That means you get volume (fill that stomach!). I also find that meals like this help my clients stay consistent during the week because there’s no guesswork—each slice is predictable, filling, and enjoyable. Consistency beats perfection every time.

Ingredient Spotlight: Cooked Ham

Ham is often underrated in healthy recipes, but when you pick a high-quality lower-sodium option (bonus if it’s nitrate-free), it can be an excellent protein source. It brings salty depth and umami to the dish without needing to over-season or add more cheese.

You can also swap it for turkey ham or diced chicken sausage—just be sure it’s labelled gluten-free if you have celiac.

Variations

This recipe is easy to adapt based on what you have or what sounds good. Here are a few fun twists:

• Veggie Lover’s Version: Skip the ham and load it up with mushrooms, spinach, and zucchini.
• Spicy Southwest: Add diced jalapeños, pepper jack cheese, and a sprinkle of taco seasoning.
• Dairy-Free: Omit the cheese and cream, and add nutritional yeast for a subtle cheesy flavor. You can even spread some vegan ricotta on top of your slice after you heat it up, for more creaminess.
• Mini Muffin Bakes: Pour the mixture into greased muffin tins instead of a casserole dish. Bake about 20–25 minutes for perfectly portioned grab-and-go bites.

I Have Celiac. How Do I Make This Safely Gluten Free?

You’re in good hands—I have celiac disease too, so this recipe was built for safety and simplicity. The main ingredients (eggs, veggies, ham, cheese) are naturally gluten-free, but here’s how to keep it truly safe:

• Double-check your ham and spices for gluten-free certification—brands like Jones Dairy Farm and Badia clearly label theirs.
• Avoid pre-shredded cheese, since anti-caking agents sometimes include wheat derivatives. Shred your own from a block.
• Keep separate utensils, cutting boards, and pans if your kitchen isn’t fully gluten-free.
• Always confirm your cooking sprays and condiments are labeled gluten-free before use.

Once you build the habit of checking those few items, this dish becomes a super reliable, celiac-safe breakfast prep that tastes like diner food you didn’t have to risk cross-contamination for.

How Else Can I Support My Weight Loss Goal?

You can stay in my circle! My name is Megan Gaul. I’m an online wellness coach specializing in weight loss and food freedom. My 100-lb weight loss journey, which began in 2018 here in Staten Island, New York (I’ve been maintaining my healthy weight range since then), was the catalyst I needed to start my coaching career in 2021. I have a number of resources that can help you:

• Grab your free Journey-Day-1 coaching call: Book Now
• Attend live Meal Planning classes every week, taught by yours-truly (join free here)
• Enroll in your 1-1 coaching program to get out of your negative cycle and actually lose weight for good: Learn More
• Follow my Instagram for more recipes and strategies, and all about Messy Life after Losing 100 lbs (find me at @partake_foodie)

Print

With ImageWithout Image

High-Protein Denver Omelette Egg Bake: Gluten-Free, Weight-Loss and Meal-Prep Friendly

Yield: 6

Author: Megan Gaul from Partake Meal Planning

Prep time: 15 MinCook time: 54 MinTotal time: 1 H & 9 M

A high-protein and easy breakfast-prep that tastes just like you ordered a Denver Omelette at a 24-hr diner. Perfect for a filling start to your day of weight-loss at a calorie-deficit.

Cook modePrevent screen from turning off

Ingredients

For the Baked Oatmeal

• 3 large green bell peppers (around 1 lb, after de-seeding)
• 2 large yellow onions (around 1 lb, after peeling)
• 18 oz low-sodium fully-cooked ham, certified gluten-free - such as Jones Dairy Farm**
• 4 oz sharp cheddar cheese - naturally gluten-free (avoid pre-shedded, since anti-clumping ingredients can sometimes contain wheat)
• 2-3 tsp olive oil (10-14 g)
• Kosher salt and fresh ground black pepper, to taste
• 9 large whole eggs
• 1 tbsp heavy cream (15 g), optional
• 1/4 - 1/2 tsp cayenne pepper, optional - labelled gluten-free brand such as Badia**

Instructions

1. PREP: Lightly grease a deep 9X13" glass or ceramic baking dish. Line a sheet-pan with aluminum foil. De-seed the bell peppers, quarter them, and cut them into 1-inch pieces. Peel the onion and chop it into similarly-sized pieces. Chop the cooked ham into bite-size chunks. Shred cheese.
2. BROIL THE VEG: To get an amazing grilled flavor on the veggies, we're going to use the broiler. Toss the peppers and onions in olive oil, and season well with kosher salt and pepper. Pour onto the lined sheet-pan in a single layer (as little overlap as possible. Put an oven rack near the top of the oven. Turn the broiler to high. Place the pan on the top rack carefully, then broil (checking and stirring every 3-4 minutes) until charred in multiple spots and both onions and peppers are cooked through / soft. Taste for seasoning, and add more salt/pepper if needed.
3. MAKE THE EGG BAKE: Preheat the oven to 375 F. In a large bowl, whisk the eggs and heavy cream (if using) with 1 tsp kosher salt, 1/2 to 1 tsp fresh ground black pepper, and 1/4 to 1/2 tsp cayenne pepper (or to taste). Add the pepper and onion mixture, the ham, and the shredded cheese. Pour the mixture into the baking dish, and spread evenly.
4. BAKE: Bake for approximately 30 - 40 min. Cook time will vary with your unique oven. Check for the top to be basically dry (1 or 2 small wet egg spots are okay, as the bake will continue cooking for a few minutes after you remove it). Let cool.
5. FINISH: Once cool, cut into 6 slices. Enjoy now, or store (after fully cooled) in tight-lidded Tupperware in the fridge to have later in the week.

Notes

**As of 10/30/2025, the package and/or websites of these brands had gluten-free labelling:

• Jones Dairy Farm cooked ham
• Badia brand ground spices

By accessing or using this recipe, you are acknowledging and agreeing that you alone are responsible for ensuring your foods, drinks, and other consumables are safe for you. You are also acknowledging and agreeing that the information provided here is for informational purposes only, does not consistute medical advice, and is no subsitute for consulting your doctor, nutritionist, or dietitian. You are also acknowledging and agreeing that nutritional information and food/drink labels change over time, and this information may be out of date.

Nutrition Facts

Calories

340

Fat

19.1 g

Sat. Fat

7.7 g

Carbs

12.1 g

Fiber

1.9 g

Net carbs

10.2 g

Sugar

5.5 g

Protein

28.2 g

Sodium

1090 mg

Cholesterol

360 mg

This wepbage provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online nutrition data from manufacturer and food retailer websites. By accessing or using this recipe, you are acknowledging and agreeing to the full nutrition information disclaimer for this website, which you can read in its entirety here.

Nutrition Disclaimer

This wepbage provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online nutrition data from manufacturer and food retailer websites. By accessing or using this recipe, you are acknowledging and agreeing to the full nutrition information disclaimer for this website, which you can read in its entirety using the link below.