These easy-to-make high protein egg bites are flavorful, delicious and are dairy free and loaded with veggies. They are a low carb, healthy breakfast that will keep you full all morning and make the perfect meal prep option.
Whether you're looking for a breakfast that's low carb, Keto diet friendly, or you simply need something quick to grab for busy mornings, these high protein egg bites are a delicious healthy meal to start your day. I can't say how many times I've made this recipe. It's definitely my go-to meal prep breakfast option because it's an easy to make quick breakfast recipe.
Egg bites are essentially mini frittatas that are packed with protein from the eggs, and loaded with spinach, tomatoes and onions. They're versatile and the perfect on the go meal for breakfast. They can be stored in the fridge and heated in the microwave when you're ready to eat.
It's as simple as filling up the muffin tin, placing them in the oven and in less than 30 minutes you'll have your breakfast for the week. It's that easy and much cheaper than buying them from the frozen section of the grocery store or from Starbucks!
Why You'll Love This Recipe
- It is an easy high-protein breakfast to make in under 30 minutes.
- Contains only a few simple ingredients.
- You can use it for your weekly meal prep.
- It's low carb and packed with flavor and protein.
- It's a versatile recipe, you can swap any ingredients you prefer.
Equipment You'll Need
These high-protein egg bites can be made in a metal muffin tin however I suggest you thoroughly grease the muffin tin before using or else the egg bites will stick.
I highly recommend you use a silicone baking pan for this recipe. Place the egg muffin pan on a parchment covered baking sheet just in case they bubble over and to help transfer them with ease in and out of the oven. Below are the egg muffin cups I like to use to make the egg cups.
Ingredients You'll Need
This egg bites recipe has simple ingredients and is ready in under 30 minutes. It pairs great with sliced avocado on the side for added nutrients and healthy fats. Here's what you'll need:
- Eggs - you will need 12 large eggs. You can also use liquid eggs in a carton.
- Dairy free milk - almond milk was used however any dairy free milk will work fine.
- Onions - for adding more seasoning and flavoring.
- Bell pepper - this recipe uses a pre-chopped mix of green, yellow and red bell pepper to save on time. You'll only need about 1/3 cup of bell peppers.
- Spinach - fresh baby spinach works best for these egg bites.
- Tomatoes - the recipe uses grape tomatoes, diced into small pieces however you can buy pre-chopped tomatoes or dice a regular tomato. Try to avoid adding excess liquid from the tomato into the muffin cups.
- Seasonings - some of the seasonings used are garlic powder, sea salt and ground black pepper.
How to Make Egg Bites
- Spray a muffin tin with non-stick cooking spray. If using silicone mold, place the egg muffin pan on a parchment covered baking sheet pan and lightly grease.
- Add the diced onions, bell pepper, grape tomatoes and chopped spinach to the muffin tin, distributing the amount evenly.
- Whisk together the eggs, dairy free milk, garlic powder, sea salt, ground black pepper in a large bowl.
- Pour egg mixture to fill each of the muffin tins about ¾ of the way up. The recipe should make 12 muffins, which is enough to have 2 for each day (about 6 servings).
- Bake for 25 - 27 minutes or until the egg is fully set.
- Remove the egg bites from the oven and allow them to cool for about 5 minutes in the pan before removing them from the pan.
- Serve immediately or allow to cool to room temperature and store in the refrigerator.
How to Store and Reheat
- How to Store - Let the egg bites rest for about 5 minutes after you remove them from the oven, then remove them from the muffin baking cups. Let the egg bites cool to room temperature, then store them in an airtight container in the fridge for up to 3 to 4 days. I like to place a napkin over the top of the egg bites to help absorb any moisture before storing them in the fridge.
- How to Reheat - Place desired amount of egg bites on a plate then reheat in the microwave in 15-30 second increments, on high, until warmed through.
- How to Freeze - Freezing is an option but NOT recommended. Individually wrap the room temperature egg bites in plastic wrap and place them in a large sealable freezer friendly bag or container and freeze for up to 1 month.
- Reheat from Frozen - Move your egg bites to the refrigerator to defrost before reheating! Once they're fully thawed, reheat them in the microwave with a damp paper towel over the plate in 15-30 second intervals.
Variations and Substitutions
These egg muffin cups can easily be customized to your preference. Here are some different ingredient combinations to try:
- Egg whites - you can substitute a whole egg with only egg whites. You'll need more eggs for this option (about double the amount) or use liquid egg whites in a carton.
- Add a protein - to add more protein to the dish you can add in tofu crumbles, chopped vegan sausage or any frozen crumbles you prefer.
- More veggies - roasted red peppers, mushrooms, red or green onions, kale, arugula, mixed greens, or any of your favorite veggies.
Whole Eggs vs Egg Whites
There's no right or wrong decision here. Whole eggs are not better than egg whites, and egg whites are not better than whole eggs. They simply offer different nutrients and macronutrients.
- Egg whites are high in protein while being super low in fat, cholesterol and calories. Mixing them with veggies is a great way to pack in a protein rich breakfast while sneaking in some veggies.
- Whole eggs offer both protein and healthy fats. Most nutrients in an egg are present in the egg yolk, while also packing other nutrients such as Vitamin A, D, E, K, a range of B vitamins, and folate.
Recipe FAQ
Yes, these egg bites are a great source of protein. The recipe should make 12 egg bites, which is enough to have 2 for each day (6 servings) with about 12 grams of protein per serving.
Yes. By greasing the muffin cups before you fill them helps the muffins not stick when baking. You can use cooking oil or a non-stick spray. Another option is to use BPA free silicone baking cups.
You can also make this recipe in a baking dish. Grease the bottom of the dish then evenly spread the veggies across the bottom of the baking dish. Pour the eggs over the top and bake for 20 - 25 minutes or until set. Once it's cooked, allow the eggs to cool and cut into squares.
You can substitute a whole egg with only egg whites. You'll need more eggs for this option (about double the amount) or use liquid egg whites in a carton.
After making the muffins, let them cool completely and store them in an airtight container in the fridge for up to 4 days. Also, I like to place a paper towel in the container to help absorb the moisture.
Freezing is an option but NOT recommended. Individually wrap the room temperature egg bites in plastic wrap and place them in a large sealable freezer friendly bag or container and freeze for up to 1 month.
More Recipes You May Like:
Strawberry Banana Oatmeal Bars
Healthy Blueberry Oatmeal Muffins
Healthy High Protein Egg Bites (Dairy-Free)
Equipment
Ingredients
- 12 whole eggs large
- 1/4 cup dairy free milk
- ¼ teaspoon garlic powder
- 1/8 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1/3 cup onions diced
- 1/3 cup bell pepper diced
- 6 Grape tomatoes diced
- 1/2 cup fresh baby spinach chopped
Instructions
- Preheat the oven to 350 degrees F
- Spray a muffin tin with non-stick cooking spray. If using silicone mold, place the egg muffin pan on a parchment covered baking sheet pan and lightly grease.
- Add the diced onions, bell pepper, grape tomatoes and chopped spinach to the muffin tin, distributing the amount evenly..
- Whisk together the eggs, dairy free milk, garlic powder, sea salt, ground black pepper in a large bowl.
- Pour egg mixture to fill each of the muffin tins about ¾ of the way up. The recipe should make 12 muffins, which is enough to have 2 for each day (about 6 servings).
- Bake for 25 - 27 minutes or until the egg is fully set.
- Remove the egg bites from the oven and allow them to cool for about 5 minutes in the pan before removing them from the pan.
- Serve immediately or allow to cool to room temperature and store in the refrigerator.
Nutrition
Disclaimer
Although HalfPastHungry.com attempts to provide accurate nutritional information, note that these are only estimates. Nutritional information may be affected based on which products you use, the brand that was purchased, or in other unforeseeable ways. HalfPastHungry.com will not be held liable for any reliance on given nutritional information. If you need to follow a specific caloric regimen, please consult your physician first.
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valleygirl16 says
Has anyone tried these just in a large baking pan, maybe a double batch, and cutting into portion sizes?
Briana says
Hi. I've never tried them in a baking pan but I have seen other recipes use one. If you try it out let me know and I can definitely let others know. Thanks again.