If you’re looking for an easy, healthy breakfast that’s quick to prepare and packed with protein, these high protein egg bites are the perfect choice! Inspired by Starbucks’ egg bites, these homemade versions are not only more affordable, but they’re also customizable to fit your tastes. Whether you’re rushing out the door in the morning or meal prepping for the week, these egg bites will keep you fueled and satisfied.
Why These High Protein Egg Bites Are Perfect for You
These high protein egg bites are more than just delicious; they’re also packed with protein, making them an ideal way to start your day. With only about 15 minutes of prep time, they are a fast and convenient option for busy mornings. Each bite has around 7g of protein, so they’ll keep you full and energized for hours.
Since this recipe is highly customizable, you can mix in whatever ingredients you like, such as vegetables, meats, or different types of cheese. You can even use up leftovers, making it a great way to reduce food waste while getting a tasty meal!
Ingredients You’ll Need
- Eggs: A great source of protein and essential nutrients like vitamin D and choline.
- Cottage Cheese: Adds fluffiness and extra protein, helping to keep these egg bites light and airy.
- Cheese: Cheddar, feta, or any cheese of your choice for extra flavor.
- Spices: Salt, pepper, garlic powder, onion powder, and optional red pepper flakes for some heat.
- Mix-ins: Customize with vegetables (like spinach or mushrooms) or proteins (such as bacon or chicken).
Easy Steps to Make High Protein Egg Bites
- Preheat the oven to 350°F (175°C). Lightly grease a silicone muffin tray with non-stick spray.
- Blend ingredients: In a blender, combine eggs, cottage cheese, and your chosen spices. Blend until smooth.
- Pour the mixture: Divide the mixture evenly into the muffin tray, filling each cavity about ¼ full.
- Add toppings: Sprinkle your favorite cheese and mix-ins on top of each egg cup. Gently mix them in with a spoon.
- Bake: Place the tray in the oven and bake for 18-22 minutes, or until the egg bites are set and not jiggly.
- Cool slightly: Allow the egg bites to cool for a few minutes before carefully removing them from the tray.
Substitutions and Variations for High Protein Egg Bites
- Gluten-Free: These egg bites are naturally gluten-free!
- Dairy-Free: If you prefer a dairy-free option, try substituting the cottage cheese with a plant-based alternative or try a spinach and feta egg bite without the feta.
- Vegetarian: Keep the recipe vegetarian by adding extra veggies like peppers, spinach, or mushrooms.
- Nut-Free: This recipe is naturally nut-free, so it’s safe for anyone with nut allergies.
Flavour Variations You Can Try
The best part about these high protein egg bites is how easily you can change the flavors based on what you have in your kitchen. Here are some flavor ideas:
- Spinach and Feta: Add chopped spinach and crumbled feta cheese.
- Kale and Mushroom: Mix in diced mushrooms and finely chopped kale.
- Bacon and Gruyere: Add cooked bacon and top with Gruyere cheese.
- Roasted Red Pepper and Cheese: Use jarred roasted red peppers and cheddar cheese.
Storing Your High Protein Egg Bites
Once the egg bites have cooled, store them in an airtight container in the fridge. They can stay fresh for up to 5-6 days. If you added cooked meat, it’s best to eat them within 3-4 days for optimal freshness. These egg bites are perfect for meal prep and can be enjoyed on-the-go.
Tips for Success
- Use a silicone muffin tray: For easy removal, I highly recommend using a silicone tray. Metal trays can make the egg bites stick, which can be tricky when trying to remove them.
- Adjust cooking time for toppings: If you add vegetables that have a lot of moisture (like tomatoes), you may need to bake the egg bites a little longer to ensure they set properly.
High protein egg bites are the ultimate quick breakfast solution. They are high in protein, easy to make, and highly customizable based on your preferences. Whether you’re looking to meal prep for the week or simply want a satisfying breakfast option, these egg bites have you covered. Make them today, and you’ll be ready to start your mornings the right way!
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