Stop overpaying for protein! As a chef with over 40 years in the kitchen, I’ve mastered the art of the $2.50 serving. This High-Protein “Power Bake” is the ultimate solution for American families struggling with inflation. It’s hearty, healthy, and packs a massive 40g of protein per person.
The $9.80 Price Breakdown (Feeds 4 Adults)
- 1 lb Ground Beef (80/20): $4.50
- 6 Large Eggs: $1.20
- 2 cups Shredded Cheddar: $2.00
- 1 bag Frozen Spinach or Broccoli: $1.50
- Chef’s Pantry Staples (Spices & Garlic): $0.60
- Total Cost: $9.80
Ingredients
- 1 lb Ground Beef (Lean or 80/20)
- 6 Large Eggs
- 2 cups Shredded Sharp Cheddar Cheese
- 12 oz Frozen Broccoli or Spinach (thawed and drained)
- 2 cloves Garlic, minced
- 1 tsp Smoked Paprika
- Salt and Black Pepper to taste
- 1/4 cup Milk (optional, for fluffier eggs)
Step-by-Step Instructions
- Preheat and Prep: Preheat your oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish with butter or cooking spray.
- Brown the Beef: In a large skillet over medium-high heat, cook the ground beef until browned and crumbled. Drain the excess fat, but leave about a tablespoon in the pan for flavor.
- Sauté Aromatics: Add the minced garlic and frozen vegetables to the skillet. Sauté for 3-4 minutes until the garlic is fragrant and the veggies are tender. Season with salt, pepper, and smoked paprika.
- Whisk the Eggs: In a medium bowl, whisk the 6 eggs (and milk if using) until well combined. This egg base is the secret to a high-protein binder that costs almost nothing.
- Assemble the Casserole: Transfer the beef and vegetable mixture into your prepared baking dish. Spread it out evenly. Pour the egg mixture over the top, ensuring it reaches the corners.
- Cheese Topping: Sprinkle the 2 cups of shredded cheddar evenly over the top.
- The Bake: Place in the center rack of the oven and bake for 25 to 30 minutes. You’ll know it’s ready when the cheese is bubbling and the center is set (not jiggly).
Grandpa’s Secret Tip
Let the casserole rest for 5 to 10 minutes before slicing. This allows the juices to redistribute and the proteins to firm up, making it much easier to serve perfect, high-protein squares.