Fluffy, High Protein Egg Bites Recipe for Your Busy Mornings

Whipping up a batch of protein-packed egg bites delivers a delightful breakfast solution for busy mornings.

These savory, protein-packed egg bites provide a perfect morning fuel that keeps you satisfied and energized.

Packed with nutrients and simple ingredients, this recipe transforms ordinary eggs into a delectable morning treat.

Each bite bursts with flavor and offers a protein-rich start to your day.

Creamy, tender, and incredibly easy to prepare, these egg bites become your new breakfast staple.

With minimal effort and maximum taste, you’ll love how quickly these can be assembled.

Breakfast just got a serious upgrade that will have everyone at the table asking for seconds.

Storage for High Protein Egg Bites

• Store cooled egg bites in an airtight container for up to 4 days. Line container with paper towels to absorb excess moisture and prevent sogginess.
• Wrap individual egg bites in plastic wrap, then place in freezer-safe bag. Freeze for up to 2 months to maintain best texture and flavor.
• Warm refrigerated egg bites for 30-45 seconds on medium power. Add a damp paper towel on top to prevent drying out and maintain moisture.
• Warm frozen or refrigerated egg bites at 300F for 10-12 minutes. Cover with foil to prevent overcooking and preserve soft, fluffy texture.

FAQs

• Are these egg bites nutritious?

Yes, they’re packed with protein from eggs and cottage cheese, plus vitamins from spinach and sun-dried tomatoes, making them a healthy breakfast or snack option.

• Can I freeze these egg bites?

Absolutely! Once cooled, store in a freezer-safe container for up to 3 months. Reheat in microwave for 30-45 seconds when ready to eat.

• Is this recipe good for meal prep?

Definitely! These egg bites are perfect for advance preparation. Make a batch on Sunday, and you’ll have quick, protein-rich breakfasts ready for the entire week.

• How can I customize the ingredients?

Feel free to swap spinach with kale, replace sun-dried tomatoes with roasted red peppers, or use different cheeses like goat cheese or parmesan to suit your taste preferences.

High Protein Egg Bites Breakfast Boost

• These egg bites pack a serious protein punch, making them perfect for muscle recovery and keeping you full throughout the day.
• Swap ingredients like sun-dried tomatoes and spinach with your favorite veggies or herbs, creating endless flavor combinations that suit your taste buds.
• Prepare a batch in advance for grab-and-go breakfasts, snacks, or protein-rich additions to lunch boxes with minimal kitchen time and cleanup.
• Kids and adults alike will enjoy these bite-sized, colorful protein gems that sneak in vegetables without compromising on taste or texture.

Ingredients for High Protein Egg Bites

• Eggs: Fresh eggs provide the primary protein and structure for these delightful bites.
• Cottage Cheese: Creamy cheese adds extra protein and creates a smooth, rich texture.

• Sun-Dried Tomatoes, Spinach, Basil: Fresh herbs and vegetables bring vibrant color and Mediterranean-inspired taste to the egg bites.
• Feta Cheese: Tangy cheese adds a salty, crumbly topping that complements the base ingredients.

• Cooking Spray: Ensures easy removal of egg bites from the muffin pan.
• Salt, Black Pepper: Seasonings that enhance the overall flavor profile of the dish.

Tools for Cooking High Protein Egg Bites

• Blender: Essential for creating a smooth, creamy egg mixture quickly and efficiently.
• 12-cup Muffin Pan: Crucial for shaping and baking individual egg bites with perfect portion control.
• Cooking Spray: Helps prevent sticking and ensures easy removal of egg bites.
• Wire Rack: Perfect for cooling egg bites and allowing air circulation to maintain their texture.
• Measuring Cups/Spoons: Helpful for accurate ingredient measurements.
• Mixing Bowl: Useful for combining ingredients if not using blender directly.

High Protein Egg Bites Directions

Step 1: Fire Up the Oven

Crank the oven to 350°F.

Grab your 12-cup muffin pan and give it a generous coating of cooking spray, making sure every nook and cranny is covered.

Step 2: Create the Creamy Base

Toss eggs, cottage cheese, and salt into a blender.

Whirl until the mixture transforms into a silky-smooth consistency.

• Sun-dried tomatoes
• Spinach
• Fresh basil

Mix until all ingredients are beautifully distributed throughout the base.

Step 3: Fill and Top the Cups

Carefully pour or spoon the mixture into each muffin cup, dividing it evenly.

• Crumbled feta
• Freshly ground black pepper

Over the top of each egg bite.

Step 4: Bake to Perfection

Slide the pan into the preheated oven.

Bake for 20-22 minutes until the egg bites puff up and look slightly firm in the center.

Once done, transfer to a wire rack and let them cool for at least 5 minutes.

They’ll naturally settle and lose a bit of their puffiness.

Egg Bite Tips for a Fluffy Result

• Prevent Sticking Thoroughly coat muffin pan with non-stick cooking spray or use silicone muffin liners for easy removal and cleanup.
• Boost Protein Power Add diced ham, cooked bacon, or shredded chicken to increase protein content and create more flavor variations.
• Customize Texture Blend cottage cheese until ultra-smooth for a creamier, more consistent egg bite texture that melts in your mouth.
• Control Moisture Drain excess liquid from spinach and sun-dried tomatoes to prevent watery egg bites and maintain perfect consistency.
• Experiment with Herbs Swap basil for fresh dill, chives, or oregano to create unique flavor profiles that complement the eggs and cheese.

Variations for Protein Egg Bites Lovers

• Mediterranean Veggie Delight: Swap sun-dried tomatoes for roasted red peppers, add chopped kalamata olives, and use Greek yogurt instead of cottage cheese for a tangy Mediterranean flavor profile.
• Spicy Southwest Kick: Replace spinach with diced jalapeños, add black beans, swap feta for pepper jack cheese, and sprinkle with taco seasoning for a zesty southwestern variation.
• Keto-Friendly Option: Use almond flour instead of traditional ingredients, increase egg quantity, add cream cheese for extra richness, and incorporate crispy bacon bits for a low-carb protein-packed version.
• Dairy-Free Alternative: Substitute cottage cheese with silken tofu, use nutritional yeast instead of feta, and mix in roasted vegetables like zucchini and bell peppers for a plant-based protein-rich option.

Ways to Present Egg Bites at Brunch

• Breakfast Boost: Pair these protein-packed egg bites with a slice of whole grain toast for a complete morning meal.
• Protein Power Plate: Serve alongside grilled chicken or salmon for a high-protein lunch that keeps you energized throughout the day.
• Snack Smart: Enjoy these egg bites cold as a quick protein-rich snack between meals or after a workout for muscle recovery.
• Brunch Companion: Create a stunning brunch spread by arranging egg bites on a platter with fresh herbs and a light mixed green salad.

High Protein Egg Bites Recipe

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4.7 from 38 reviews

• Total Time: 32 minutes
• Yield: 4 1x

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Description

Protein-packed Egg Bites from Italy blend Mediterranean flavors with nutritious ingredients. Savory morsels deliver quick protein and delightful taste for health-conscious individuals.

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Ingredients

Scale 1x2x3x

Main Protein Ingredients:

• 8 large eggs
• 1 cup cottage cheese

Vegetables and Herbs:

• 1 large handful fresh baby spinach, roughly chopped
• 1/3 cup julienned fresh basil leaves
• 1 (8-ounce / 226 grams) jar sun-dried tomatoes in oil, drained and roughly chopped

Seasonings and Toppings:

• 1/2 teaspoon fine sea salt
• Crumbled feta cheese
• Fresh ground black pepper

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Instructions

1. Preheat the oven to 350°F and generously coat a 12-cup muffin tin with cooking spray, ensuring complete coverage to prevent sticking.
2. Combine eggs, cottage cheese, and salt in a blender, processing until the mixture achieves a silky, uniform consistency.
3. Gently fold sun-dried tomatoes, spinach, and basil into the blended mixture, stirring until evenly distributed throughout.
4. Carefully distribute the egg mixture among the prepared muffin cups, filling each compartment to approximately three-quarters full.
5. Sprinkle crumbled feta cheese over the top of each egg bite and add a light dusting of freshly ground black pepper for enhanced flavor.
6. Place the muffin tin in the preheated oven and bake for 20-22 minutes, watching for a puffy texture and slight firmness in the center.
7. Remove from oven and allow the egg bites to cool on a wire rack for at least 5 minutes, during which they will naturally settle and slightly deflate.

Notes

• Choose silicone muffin molds for easier removal and less chance of sticking compared to traditional metal pans.
• Swap cottage cheese with Greek yogurt for a tangier flavor profile and similar protein content if you prefer.
• Customize mix-ins by replacing sun-dried tomatoes with roasted red peppers or adding crispy bacon bits for extra savory depth.
• Store egg bites in an airtight container in the refrigerator for up to 4 days and quickly reheat in microwave for 30 seconds for a quick protein-packed breakfast or snack.

• Prep Time: 10 minutes
• Cook Time: 22 minutes
• Category: Breakfast, Snacks
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 4
• Calories: 220
• Sugar: 2 g
• Sodium: 400 mg
• Fat: 14 g
• Saturated Fat: 5 g
• Unsaturated Fat: 9 g
• Trans Fat: 0 g
• Carbohydrates: 6 g
• Fiber: 1 g
• Protein: 18 g
• Cholesterol: 380 mg