These high protein egg bites, also known as, egg cups are the perfect way to start your day! On their own, they are only 185 calories and 15 g of protein per serving. To add even more protein in this breakfast, I recommend adding 2 turkey breakfast sausage and a slice of sourdough toast. That will give you ~13-15 g of extra protein. Remember, a high protein breakfast will give your metabolism a jump start. Protein also keeps you feeling full and satisfied all morning long! The broccoli adds a boost of antioxidants that are associated with improved heart and immune health. As a dietitian, I recommend you use high protein egg bites for weight loss.
This quick and easy egg bite recipe is the perfect protein meal prep breakfast option for people on the go! Sure you could hit the drive through for Starbucks egg bites, but this recipe only takes 10 minutes of hands-on prep time to set yourself up for a healthy week. That will save you time and money.
The egg cups store well in the fridge. Best of all, they are very customizable! You can easily switch up the vegetables based on your flavor preferences Or whatever you have on hand. I often use whatever vegetables I want to use up in the fridge so they don’t go bad (I hate throwing out vegetables that I didn’t use!) Keep reading for vegetable combination ideas.
Ingredients in High Protein Egg Bites
8 Eggs
1 Cup Cottage cheese
1 Cup Broccoli, finely chopped
¼ tsp Ground black pepper
¼ tsp Salt
3/4 Cup Cheddar cheese, shredded
How to Make These High Protein Egg Bites Recipe
- Preheat oven to 350 and spray your muffin tray with non-stick spray. I recommend a silicone muffin pan, they will be easier to pop out later.
- Chop your broccoli into fine pieces and set aside
- Get your blend out and then crack your eggs into the blender
- Add cottage cheese, salt and pepper to the blender
- Pulse the blender for a 30-60 second or until the egg mixture is smooth (don’t over mix or they will get tough).
- Pour the cottage cheese egg mix into 12 muffin cups (only fill about 70% of the way, see FAQ below about that)
- Add broccoli to each muffin up, press down with the back of a spoon to sink the broccoli in a bit.
- Sprinkle each muffin cup with 1 TBSP of shredded cheddar cheese
- Bake for 20-22 minutes or until the eggs puff up and feel firm to touch in the center
- Remove the egg cups from the oven and let sit for 5 minutes before removing from the pan
- Serve immediately or store for later.
Recipe makes 6 servings, 2 egg bite per serving: Nutrition Facts per serving:
185 Calories, 3 g Carb, 2 g Sugar, 16 g Protein, 12 g Total fat, 5 g Saturated fat, 393 mg Sodium
Variations of Egg Bites
These egg bites are super customizable. Use whatever vegetables and cheese you have on hand Or one of these options. Whatever you do, be sure to use ¾ of a cup of crumbled or shredded cheese and 1 cup of chopped vegetables.
Greek Protein Egg Bites: Use sliced olives- black or kalamata whichever you prefer, chopped tomato and crumbled feta cheese.
Mediterranean Protein Egg Bites: Use fresh baby spinach, roasted red peppers- I buy the pre-sliced one in the jar to keep it simple and shredded mozzarella cheese.
Garden Vegetable Protein Egg Bites: Use any combination of colored bell pepper, spinach, mushroom or onion with your favorite crumbled or shredded cheese.
FAQ: Frequently Asked Questions About Egg Bites
Q: How much should I put in each muffin cup when I am pouring in the mix?
A: Do not fill to the top or they will overflow. I recommend filling each muffin cup ~70%. This will leave room for them to puff up when they bake Remember, they will deflate a bit once they cool.
Q: Do I have to use a blender to mix the eggs and cottage cheese?
A: No, you can certainly whisk the eggs and the cottage cheese together by hand. The blender simply gives you a smoother texture, but it doesn’t change the flavor Or the nutrition content of the egg cups.
Q: Are these egg bites allergy friendly?
A: Yes, this egg bite recipe is nut free and gluten free.
Q: What kind of cottage cheese should I use in this recipe?
A: I recommend using 1% or reduced fat cottage cheese for this recipe.
Q: I don’t like cottage cheese, can I make high protein egg bites without cottage cheese?
A: Believe it or not, I don’t love cottage cheese either! Trust me, when you add cottage cheese to a recipe like this it melts in, you can’t see it and won’t notice the flavor at all.
Q: Can I make these egg bites with egg whites instead of whole eggs?
A: Yes, you can make these with 1 ½ C of egg whites instead of whole eggs. Warning, they may not be as fluffy and may come out a little wetter if you just use whites.
Q: Can I add meat to these egg bites?
A: Yes, you can add cooked chopped breakfast sausage, bacon or ham to this recipe.
How to Store and Reheat Egg Bites
Be sure to chill these egg bites completely before you store to prevent them from getting soggy and wet. (yuck!)
Refrigerate: Store these egg cups in an airtight container in the fridge for up to 5 days.
Reheat: Reheat these egg bites in the microwave for ~30 seconds.
How to Serve These Egg Bites
Serving options for these egg bites are endless. A few ideas to make these a meal include:
- Serve with 2 thin slices of whole grain or sourdough toast.
- For an on the go option, warm 2 up and put in a whole grain or carb conscious wrap.
- Serve with a side of fresh fruit.
On their own, two of these egg bites are a perfect high protein snack.
High Protein Egg Bites
Ingredients
- 8 Eggs
- 1 Cup Cottage cheese 1%
- 1 Cup Broccoli finely chopped
- 1/4 tsp Ground black pepper
- 1/4 tsp Salt
- 3/4 Cup Cheddar cheese shredded
Instructions
- Preheat oven to 350.
- Spray your muffin tray with non-stick spray.
- Chop your broccoli into fine pieces and set aside.
- Crack your eggs into the blender.
- Add cottage cheese, salt and pepper into the blender.
- Pulse the blender for a 30-60 second or until the egg mixture is smooth (don’t over mix or they will get tough).
- Pour the cottage cheese egg mix into 12 muffin cups, only fill about 70% of the way.
- Add broccoli to each muffin up, press down with the back of a spoon to sink the broccoli in a bit.
- Sprinkle each muffin cup with 1 TBSP of shredded cheddar cheese.
- Bake for 20-22 minutes or until the eggs puff up and feel firm to touch in the center.
- Remove the egg cups from the oven and let sit for 5 minutes before removing from the pan.
- Serve immediately or store for later. If storing for later cool COMPLETELY before refrigerating or they will get soggy.
Nutrition
About the Author
Rachel Roberts is a Registered Dietitian and Nutritionist in Rhode Island, a Certified Personal Trainer, business owner, mom, wife, and self-proclaimed foodie with over 20 years of experience in the field of health and wellness. She believes that healthy eating should not be complicated or time-consuming. Follow her on YouTube, Facebook, or Instagram for more Dietitian approved recipes and healthy lifestyle tips to improve your health.
Need some help getting your health on track? Rachel and her team of Registered Dietitians and Nutritionists help people lose weight and achieve their health and wellness goals! Meet in person with one of our Nutritionists in RI. We also offer online nutrition coaching sessions to people in RI, MA, CT and FL. Click here to schedule a consultation. In most cases our nutritionists are 100% covered by health insurance.
