High Protein Egg Bites: Quick Meal Prep Breakfast (Print Version)
Fuel your morning with high protein egg bites. These quick meal prep breakfast muffins are easy to make, healthy, and perfect for busy weekdays.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 25 Minutes minutes
Total Time: 40 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Gluten-Free
# Ingredients:
→ The Protein Powerhouse
01 -
8 large eggs
02 -
1/2 cup 2% cottage cheese
03 -
1/2 cup cooked chicken sausage, diced
→ Savory Add-Ins
04 -
1/2 cup shredded sharp cheddar cheese
05 -
1/4 cup finely diced red bell pepper
06 -
1/4 cup chopped fresh spinach, squeezed dry
07 -
1/4 cup finely diced yellow onion
08 -
2 tbsp finely chopped green onions
→ Creamy Binder & Seasoning
09 -
2 tbsp milk (any kind)
10 -
1/4 tsp garlic powder
11 -
1/4 tsp black pepper
12 -
Salt to taste
# Instructions:
01 -
Preheat your oven to 375°F. Lightly grease or line a 12-cup standard muffin tin with paper liners. This ensures your High Protein Egg Bites: Quick Meal Prep Breakfast won't stick, making cleanup easier and presentation perfect.
02 -
In a large bowl, whisk together 8 large eggs, 1/2 cup 2% cottage cheese, 2 tbsp milk, 1/4 tsp garlic powder, 1/4 tsp black pepper, and salt to taste. Whisk until well combined and slightly frothy, creating a smooth base.
03 -
In a separate bowl, combine 1/2 cup cooked chicken sausage, 1/2 cup shredded sharp cheddar cheese, 1/4 cup finely diced red bell pepper, 1/4 cup chopped fresh spinach (squeezed dry), 1/4 cup finely diced yellow onion, and 2 tbsp finely chopped green onions.
04 -
Pour the whisked egg mixture over the savory add-ins. Gently fold everything together with a spatula until just combined. Be careful not to overmix, as this can affect the texture of your High Protein Egg Bites: Quick Meal Prep Breakfast.
05 -
Evenly distribute the egg bite mixture among the 12 prepared muffin cups, filling each about three-quarters full. Ensure each cup gets a good mix of the savory ingredients for balanced flavor in every bite.
06 -
Bake for 20-25 minutes, or until the egg bites are set, lightly golden around the edges, and a toothpick inserted into the center comes out clean. The internal temperature should reach 160°F for food safety.
07 -
Remove the muffin tin from the oven and let the High Protein Egg Bites: Quick Meal Prep Breakfast cool in the tin for 5 minutes. Then, carefully transfer them to a wire rack to cool completely before serving or storing.
# Notes:
01 -
For extra fluffy egg bites, ensure your cottage cheese is well-blended into the egg mixture.
02 -
These egg bites are perfect for meal prep! Store them in an airtight container in the refrigerator for up to 4-5 days, or freeze for up to 1 month. Reheat in the microwave for 30-60 seconds.
03 -
Feel free to customize your egg bites with other cooked proteins like turkey bacon or ham, or different vegetables like mushrooms or zucchini. Just ensure veggies are finely diced and any high-water content ones are squeezed dry.
04 -
Serve these delicious egg bites with a side of hot sauce, sliced avocado, or a sprinkle of fresh herbs for an even more satisfying breakfast.
# Tools You'll Need:
01 -
Muffin tin
02 -
Large mixing bowl
03 -
Whisk
# Nutrition Facts (Per Serving):
Calories: 272 kcal
Total Fat: 17 g
Total Carbohydrate: 4 g
Protein: 22 g