High-Protein Egg Bites Recipe You Can Meal Prep

These high-protein egg bites are the perfect make-ahead breakfast for busy mornings. Simply mix eggs, cottage cheese, sun-dried tomatoes, spinach, and basil, then bake in a muffin tin.

You can customize them with your favorite mix-ins like roasted peppers, mushrooms, or bacon. They’ll keep in the fridge for up to 5 days, so you can grab and go all week long. Keep exploring for more tips on variations, reheating, and serving suggestions.

Ingredients and Substitutions

This high-protein egg bites recipe uses a simple yet flavorful combination of ingredients:

Eggs: The star ingredient, providing protein and acting as a binder.
Cottage cheese: Adds a creamy, slightly tangy flavor when blended.
Sun-dried tomatoes: Offer a concentrated burst of tomato taste and chewy texture.
Baby spinach: Contributes fiber and a pop of green.
Fresh basil: Pairs well with the tomatoes and adds an aromatic, peppery note.

For the best results:

Use large eggs and full-fat cottage cheese.
You can swap the sun-dried tomatoes for roasted red peppers or sautéed mushrooms.
Replace spinach with kale or omit it altogether.
Silicone muffin trays make for easy removal, but you can also use a well-greased standard muffin tin.

Instructions and Baking Tips

How do you achieve the perfect texture in your high-protein egg bites? Follow these steps:

Prepare the pan: Generously spray a muffin pan or Silicone Baking Pan with nonstick cooking spray to prevent sticking.
Drain the sun-dried tomatoes: Thoroughly drain them to avoid excess oil in the egg mixture.
Mix the batter: Avoid over-mixing to prevent a dense, rubbery texture.
Fill the muffin cups: Fill each cup about 80% full to allow room for the egg bites to rise without overflowing.
Bake and cool: Bake as directed and let the egg bites cool slightly before removing them from the pan. They’ll deflate a bit once out of the oven, but that’s normal!

Following these tips will help you create beautifully textured, protein-packed egg bites every time you make them.

Egg Bite Variations and Mix-Ins

Want to mix up your high-protein egg bites and keep your taste buds guessing? There are endless possibilities when it comes to variations and mix-ins. Try incorporating cottage cheese or Gruyere cheese for a creamy, tangy flavor. Bell peppers and sliced green onions add a satisfying crunch and vibrant color to your bites.

For an extra protein boost, consider adding cooked meats like bacon, sausage, or ham. Fresh herbs such as chives, dill, or oregano can elevate the taste profile of your egg bites.

Bacon, cheddar, and chive egg bites.
Sausage, bell pepper, and cottage cheese egg bites.
Ham, Gruyere, and green onion egg bites.
Spinach, feta, and oregano egg bites.

Storage, Reheating, and Freezing

Once you’ve whipped up a batch of delicious high-protein egg bites with your favorite mix-ins, you’ll want to know the best ways to store, reheat, and even freeze them for later.

Store leftover egg bites in an airtight container in the refrigerator for up to 5 days. To reheat, simply microwave them for 30-60 seconds until heated through.

While you can freeze egg bites in an airtight container for up to 3 months, it’s not recommended as they may become watery when thawed. If you do freeze them, make sure to cool the egg bites completely first to avoid excess moisture.

Reheat frozen egg bites for 1-2 minutes in the microwave for a quick high-protein breakfast.

Let’s know how you liked this recipe and what variations you tried by leaving a comment!

Nutrition and Serving Suggestions

While these high-protein egg bites make a delicious and satisfying meal or snack, it’s important to consider their nutritional value and how they fit into your overall diet.

Each serving of 3 egg bites contains 367 calories, 18 grams of protein, and 32 grams of fat, including Saturated, Polyunsaturated, Monounsaturated, and Trans Fat. The high protein content can help keep you feeling full and satisfied, but be mindful of the fat content when incorporating them into your meal plan.

Here are some serving suggestions to enjoy these egg bites:

Pair with a side salad or roasted vegetables for a balanced meal.
Enjoy as a post-workout snack to support muscle recovery.
Customize with your favorite mix-ins to add variety.
Portion out servings for easy grab-and-go meals.

For more inspiration and cooking tips, consider getting IPTV, which provides access to a wide variety of cooking shows and culinary content that can help you discover new recipes and meal ideas with just one IPTV Subscription.

Frequently Asked Questions

Can You Meal Prep Egg Bites?

Yes, you can meal prep egg bites! Customize flavors with your preferred ingredients to create portable, nutritious breakfast or snack options. Portion into a muffin tin, and store in the fridge or freezer for quick reheating.

How Do You Add Protein to Egg Bites?

You can boost egg bites’ protein by adding protein powder, lean meats, and cheeses. Incorporate fiber-rich veggies for balance. Customize flavors and master the perfect consistency for a convenient, versatile breakfast you can reheat and enjoy on the go.

How Long Will Egg Bites Last in the Fridge?

You can store egg bites in an airtight container in the fridge for up to 5 days. If they contain meat, consume within 3-4 days for optimal flavor and texture. Avoid freezing, as it may affect quality.

How Much Protein Does an Egg Bite Have?

Each high-protein egg bite contains around 7 grams of protein, mainly from eggs and cottage cheese. You can boost the protein content by adding meat. Three egg bites provide about 18 grams of muscle-maintaining protein.