Description
Start your day right with these High Protein Egg Bites—a fluffy, delicious, and portable breakfast packed with nutrients. Perfect for meal prep, these low-carb bites are loaded with eggs, cheese, spinach, and bell peppers, making them one of the easiest healthy breakfast ideas you can prepare in advance. Whether you’re after a quick breakfast, high-protein snack, or new food ideas to rotate into your week, these egg bites are simple, tasty, and customizable. Ideal for keto diets, low-carb plans, or just clean, convenient eating. They’re the ultimate combination of flavor and functionality.
Ingredients
8 large eggs
1/2 cup cottage cheese
1/4 cup milk
1/2 cup shredded cheddar cheese
1/2 cup chopped spinach
1/3 cup finely diced red bell pepper
1/4 cup finely diced onion
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon black pepper
Olive oil or cooking spray
Optional: cooked bacon, turkey sausage, diced tomatoes, mushrooms, jalapenos, chopped herbs
Instructions
1. Preheat oven to 350°F (175°C).
2. Lightly grease a 12-cup muffin tin or use silicone molds.
3. In a large bowl, whisk eggs, cottage cheese, and milk until smooth.
4. Add garlic powder, salt, pepper, cheese, spinach, peppers, onion, and any extras.
5. Mix well to evenly distribute ingredients.
6. Divide the mixture evenly between muffin cups, filling each 3/4 full.
7. Bake for 20–25 minutes, until centers are set and tops are slightly golden.
8. Cool for 5 minutes, then remove gently from molds.
9. Serve immediately or store for later use.
10. For air fryer: Cook at 300°F (150°C) for 12–15 minutes using silicone molds.
Notes
Use silicone muffin molds to make cleanup and release easier.
For best texture, avoid overbaking—check at 20 minutes.
You can freeze these egg bites for up to 2 months and reheat as needed.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 2 egg bites
- Calories: 170
- Sugar: 1g
- Sodium: 320mg
- Fat: 11g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 3g
- Fiber: 0.5g
- Protein: 14g
- Cholesterol: 225mg
Keywords: high protein breakfast, egg bites, keto snack, quick breakfast, low carb, healthy snack