Diet by Priyanka
Creamy garlic cheese egg bowl
Four boiled eggs in a garlic and cheese sauce built from milk rather than cream or cornflour. The whole dish is 410 kcal, 34 g protein and 4.3 g net carbohydrate.
Why Priyanka makes this
Boiled eggs on their own get old fast, however much salt and pepper go on them, and I had hit that wall more than once trying to keep eggs in the rotation without dreading them. The idea to melt cheese straight into warm milk came from wanting something to coat the eggs in without reaching for cream or a thickener. Garlic in butter first, then the milk, then the cheese stirred in slowly, and it turns velvety on its own without any cornflour doing the work. The first time I made it I let the milk boil too hard and it split slightly, so now it stays on low heat the whole way, patience over shortcuts. Thirty four grams of protein in a bowl that tastes far more indulgent than four boiled eggs.
What you need
Serves 1 to 2, as the whole dish:
- 4 hard-boiled eggs, halved
- ½ cup whole milk, at room temperature
- 3 tbsp cheddar cheese, grated
- 1 processed cheese slice, torn into small pieces
- 1 tbsp butter
- 4 to 5 cloves garlic, finely minced
- ½ tsp red chilli flakes
- ½ tsp black pepper powder
- Salt, kept light, as both cheeses are salty
- Fresh coriander leaves, finely chopped
How to make it
Melt the butter in a non-stick pan over low heat. Add the garlic and cook for about a minute until fragrant, without letting it brown.
Pour in the room-temperature milk slowly, stirring on low heat until warmed through. Do not let it boil. Add the grated cheddar and the torn cheese slice, stirring continuously as they melt into a thick, velvety sauce.
Stir in the chilli flakes, black pepper and a small pinch of salt. Lay the egg halves into the sauce, spoon some over the tops, cover, and simmer on low for 1 to 2 minutes. Top generously with coriander and serve hot.
Nutrition for the whole dish
| Calories | 410 kcal |
|---|---|
| Protein | 34 g |
| Fat | 29 g, of which 16 g saturated |
| Net carbohydrate | 4.3 g |
| Calcium | 480 mg |
Sixteen grams of saturated fat is most of a day for some people. Split the dish between two if that matters to you.
Who this suits
Thirty four grams of protein and 4.3 g of carbohydrate make this useful on a muscle gain plan or a strict low-carb day. It also solves the problem of eggs becoming boring, which is the real reason people abandon a high-protein breakfast.
The milk accounts for the carbohydrate. Nothing here needs cream, and adding some would push the fat higher without improving the texture.
Have a question about this recipe?
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More from Priyanka’s kitchen
Every published recipe is listed on the low-carb recipes page, with macronutrients listed for each.
If this one worked for you, these are close cousins from the same plans:
- Baked almond flour biscuits
- Boiled egg kachumber salad
- Capsicum egg rings
- Devilled eggs with green chutney
Recipes work best inside a plan built around your history and your routine. To start there, book a Discovery Call with Priyanka.
These meals come from the same plans Priyanka builds for PCOS, thyroid, prediabetes and fatty liver support.
Written by Priyanka Chanana, nutritionist, practising since 2021. Nutrition support runs alongside medical care rather than replacing it.