Serve this versatile dish for brunch or supper. And don’t be afraid of those chilies: The mild ones aren’t hot, they’re just very flavorful. (And if you like hot foods, feel free to use hotter chilies.)

Yield: 4 servings, each with 7 grams of carbohydrates and 1 gram of fiber, for a total of 6 grams of usable carbohydrates and 30 grams of protein.

INGREDIENTS 

• 5 eggs
• 1 cup small-curd cottage cheese
• 8 ounces Monterey Jack cheese, grated
• 3 tablespoons soy powder or rice protein powder
• 1/2 teaspoon salt or Vege-Sal
• 1/2 teaspoon baking powder
• 3 tablespoons melted butter
• 1 can (4 ounces) diced green chilies, drained

INSTRUCTIONS 

1. Preheat the oven to 350°F.
2. Spray a 6-cup casserole with nonstick cooking spray, or butter it generously.
3. Break the eggs into a bowl and beat them with a whisk.
4. Whisk in the soy powder, salt, and baking powder, mixing very well.
5. Beat in the cottage cheese, Monterey Jack, melted butter, and chilies.
6. Pour the whole thing into the prepared casserole, put it in the oven, and bake for about 35 minutes.
7. It’s okay if it’s a little runny in the very center when you spoon into it; that part acts as a sauce for the rest.