High Protein Egg Bites: Easy Meal Prep Breakfast (Print Version)
High protein egg bites are perfect for busy mornings. Quick to prep and ideal for meal prepping, these savory bites fuel your day with essential protein.
# Recipe Info:
Prep Time: 10 Minutes minutes
Cook Time: 20 Minutes minutes
Total Time: 30 minutes
Servings: 12 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Gluten-Free
# Ingredients:
→ The Protein Powerhouse Base
01 -
12 large eggs
02 -
1/2 cup liquid egg whites
03 -
1/2 cup low-fat cottage cheese (1%)
→ Savory Garden & Meat Accents
04 -
1/2 cup shredded sharp cheddar cheese
05 -
1 cup fresh spinach, finely chopped
06 -
1/2 cup red bell pepper, finely diced
07 -
1/4 cup yellow onion, finely minced
08 -
1 clove garlic, minced
09 -
1/2 cup cooked turkey bacon, crumbled
→ Creamy Binder & Seasoning
10 -
1/4 cup 2% milk
11 -
1 tbsp cornstarch
12 -
1/2 tsp sea salt
13 -
1/4 tsp black pepper, freshly ground
14 -
Pinch of cayenne pepper
# Instructions:
01 -
Preheat your oven to 350°F (175°C). Finely chop 1 cup fresh spinach, 1/2 cup red bell pepper, 1/4 cup yellow onion, and mince 1 clove garlic. Crumble 1/2 cup cooked turkey bacon. This careful prep is key for delicious High Protein Egg Bites for Meal Prep Breakfast.
02 -
In a large bowl, whisk 12 large eggs, 1/2 cup liquid egg whites, 1/2 cup low-fat cottage cheese (1%), 1/4 cup 2% milk, 1 tbsp cornstarch, 1/2 tsp sea salt, 1/4 tsp black pepper, and a pinch of cayenne pepper until smooth and well combined.
03 -
Gently fold the prepared 1 cup fresh spinach, 1/2 cup red bell pepper, 1/4 cup yellow onion, 1 clove garlic, 1/2 cup cooked turkey bacon, and 1/2 cup shredded sharp cheddar cheese into the egg mixture. Ensure even distribution for your High Protein Egg Bites for Meal Prep Breakfast.
04 -
Lightly grease a 12-cup muffin tin. Evenly divide the egg mixture among the 12 muffin cups, filling each approximately three-quarters full. This ensures perfect portions and prevents overflow for your High Protein Egg Bites for Meal Prep Breakfast.
05 -
Bake in the preheated oven for 18-22 minutes, or until the egg bites are set, lightly golden, and a toothpick inserted into the center comes out clean. Avoid overbaking to maintain their tender, fluffy texture.
06 -
Remove the muffin tin from the oven and let the High Protein Egg Bites for Meal Prep Breakfast cool in the tin for 5 minutes before carefully removing them. Serve warm immediately or cool completely before storing for convenient meal prep.
# Notes:
01 -
Storage Tip: Store cooled High Protein Egg Bites in an airtight container in the refrigerator for up to 4-5 days. Reheat in the microwave for 30-60 seconds or in a toaster oven until warmed through.
02 -
Customization Ideas: Feel free to swap out vegetables like mushrooms, kale, or bell peppers. Experiment with different cheeses such as feta or mozzarella, or use cooked ham or sausage instead of turkey bacon for variety.
03 -
Perfect Texture: For the best High Protein Egg Bites, avoid overfilling your muffin cups and do not overbake. Overbaking can lead to a rubbery texture, so remove them as soon as they are set.
04 -
Serving Suggestion: These egg bites are fantastic on their own, but also pair well with a side of fresh fruit, a slice of whole-wheat toast, or a dollop of hot sauce for an extra kick.
# Tools You'll Need:
01 -
12-cup muffin tin
02 -
large mixing bowl
03 -
whisk
04 -
measuring cups
05 -
measuring spoons
06 -
cutting board
07 -
knife
# Nutrition Facts (Per Serving):
Calories: 118 kcal
Total Fat: 7 g
Total Carbohydrate: 3 g
Protein: 11 g