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High Protein Egg Bites

High protein egg bites are such a convenient way to get protein and plants on the go. Egg bites are easy to make ahead in bulk, reheat well and are the perfect size for little or big hands. Protein will vary depending on the ingredients you use, but the basic recipe is 12 grams of protein each! I have created four different “flavors” of egg bites. You can make 3 of each flavor combination like I did, or make all 12 the same. Have fun with the basic recipe and make the egg bites with your favorite ingredients!

If you like these eggs bites, I think you’ll like these High Protein Baked Eggs, Grain Free English Muffins, Easy Vegetable Frittata or this Zucchini Feta Skillet.

Why You’ll Love These High Protein Egg Bites

These egg bites come together in just minutes for a satisfying and hearty meal. Perfect for a grab and go breakfast or ideal to stash in the freezer for those mornings when you just don’t have time to pull anything together. Easily modifiable, these egg bites are gluten-free, blood sugar friendly and can be vegetarian depending on your fillings.

Ingredients To Make Protein Egg Bites

The Basic “Egg” Mixture for 12 Egg Bites

  • Eggs – I like to use organic or free range eggs but any kind will work.
  • Cottage cheese -Look for full fat cottage cheese 4-6% milk fat for the creamiest egg bites. Nonfat or low fat cottage cheese will make watery egg bites.
  • Sea salt
  • Black pepper

Sausage, Broccoli and Cheese (makes 3)

  • Sausage – Cooked and crumbled
  • Broccoli florets -I used frozen broccoli, chopped small but you can use fresh too. If you use fresh lightly steam them.
  • Manchego cheese – I used Manchego cheese, shredded but any kind of cheese will work. I prefer to use goat cheese.

Ham, Hatch Chile and Cheese (makes 3)

  • Ham- Small dice
  • Hatch green chiles – Drained. Use more or less depending on your spice level preference.
  • Manchego cheese – Shredded

Bacon, Potato, Bell Pepper and Cheese (makes 3)

  • Bacon – Diced and cooked, any kind of bacon will work.
  • Potatoes – I used small potatoes, boiled and diced small (if you meal prep boiled potatoes this is a great use for them!)
  • Bell pepper  – Diced small, any color pepper will work.
  • Manchego cheese, Shredded

Zucchini, Bell Pepper and Cheese (makes 3)

  • Zucchini – Diced, small, yellow or green both work.
  • Bell pepper – Diced, small, any color.
  • Manchego cheese – Shredded

Equipment

How To Make Egg Bites

Make the egg mixture

  • Preheat the oven to 350 degrees Fahrenheit.
  • In a mixing bowl or large pyrex measuring cup, add 8 eggs and 1 cup cottage cheese. Using a fork, mix well.
  • Season egg mixture with salt and pepper

Assemble your egg bites

  • Add about a teaspoon of meat and a teaspoon of veggies to each silicone muffin “cup.”
  • Once all of your muffin cups are filled, pour egg and cottage cheese mixture on top of your fillings.
  • Top each muffin with shredded cheese.
  • Bake egg bites for 20-22 minutes or until completely set and just beginning to get light brown on top.
  • Enjoy immediately or cool and then store in an airtight container.
  • To reheat, I use the “reheat” mode on my toaster oven and they come out warm and delicious every time!

Storage

Leftover egg bites will keep well in the fridge for up to 4 days. They freeze extremely well and can be kept for up to 3 months.

Pro Tips

  • To add some spice to the eggs you can mix in a touch of Dijon mustard.
  • If you don’t have a muffin tray you can bake the eggs in a Pyrex dish and cut them into squares.
  • Leftover veggies work well. If you have a stash of leftover veggies from dinner the night before you can use them to make these egg bites.

FAQs

Are egg bites a good source of protein?

Yes, these egg bites are a great source of protein with about 12 grams per serving.

Can I change up the fillings in these egg bites?

Yes, you absolutely can change up the fillings in these egg bites. You can use whatever fresh or frozen vegetables you have on hand. If you use fresh just steam them slightly.

Can I make these egg bites without cheese?

I make these egg bites with goat cheese as I don’t tolerate cow dairy but if you want to make these without any cheese at all that’s fine. You can also substitute a plant-based cheese.

Did you make this recipe? If you did, please tag me and share on Instagram!

Ingredients To Make Protein Egg Bites

High Protein Egg Bites

Beth Bollinger of Nest Wellness
High protein egg bites are such a convenient way to get protein and plants on the go. Egg bites are easy to make ahead in bulk, reheat well and are the perfect size for little or big hands. Protein will vary depending on the ingredients you use, but the basic recipe is 12 grams of protein each! I have created four different "flavors" of egg bites. You can make 3 of each flavor combination like I did, or make all 12 the same. Have fun with the basic recipe and make the egg bites with your favorite ingredients!
4.02 from 83 votes
Prep Time 5 minutes
Cook Time 22 minutes
Course Breakfast
Servings 12
Calories 168 kcal

Ingredients
 

The Basic "Egg" Mixture for 12 Egg Bites

  • 8 eggs
  • 1 cup cottage cheese look for full fat cottage cheese 4-6% milk fat for the creamiest egg bites. Nonfat or low fat cottage cheese will make watery egg bites.
  • 1/4 tsp sea salt
  • 1/8 tsp black pepper

Sausage, Broccoli and Cheese (makes 3)

  • 2 ounces sausage cooked and crumbled
  • 3 florets frozen broccoli chopped small
  • 2 tbsp manchego shredded

Ham, Hatch Chile and Cheese (makes 3)

Bacon, Potato, Bell Pepper and Cheese (makes 3)

  • 2 strips bacon diced and cooked
  • 2 small potato boiled and diced small (if you meal prep boiled potatoes this is a great use for them!)
  • 1/4 bell pepper diced small
  • 2 tbsp manchego shredded

Zucchini, Bell Pepper and Cheese (makes 3)

  • 1/2 small zucchini diced small
  • 1/4 bell pepper diced small
  • 2 tbsp manchego shredded

Instructions
 

Make the egg mixture

  • Preheat oven to 350
  • In a mixing bowl or large pyrex measuring cup, add 8 eggs and 1 cup cottage cheese. Using a fork, mix well.
  • Season egg mixture with salt and pepper

Assemble your egg bites

  • Add about a teaspoon of meat and a teaspoon of veggies to each silicone muffin "cup"
  • Once all of your muffin cups are filled, pour egg and cottage cheese mixture on top of your fillings.
  • Top each muffin with shredded cheese.
  • Bake egg bites for 20-22 minutes or until completely set and just beginning to get light brown on top.
  • Enjoy immediately or cool and then store in an airtight container.
  • To reheat, I use the "reheat" mode on my toaster oven and they come out warm and delicious every time!

Nutrition

Calories: 168kcalCarbohydrates: 7gProtein: 12gFat: 11gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.03gCholesterol: 131mgSodium: 327mgPotassium: 248mgFiber: 1gSugar: 1gVitamin A: 419IUVitamin C: 14mgCalcium: 143mgIron: 1mg
Keyword egg bites, egg muffin recipe, high protein recipe, KETO, low carb, low carb breakfast, paleo
Tried this recipe?Let us know how it was!
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