High Protein Egg Bites: Easy, Low-Carb, Meal Prep Breakfast
These high protein egg bites are the ultimate make-ahead breakfast solution—low in carbs, gluten-free, and loaded with wholesome ingredients like eggs, spinach, cheese, and lean turkey. Perfect for clean eating, meal prep, and keto-friendly lifestyles, each bite delivers satisfying protein and savory flavor in under 30 minutes. Easily customizable and freezer-friendly, they make busy mornings feel effortless.
Ingredients
Main Ingredients
- 6 large eggs
- 1 cup liquid egg whites
- ½ cup cottage cheese
- ½ cup shredded cheddar or mozzarella cheese
- ½ bell pepper finely chopped
- ½ cup chopped spinach
- Salt and pepper to taste
Optional Add-Ins
- Turkey bacon or sausage crumbles
- Diced jalapeños
- Mushrooms or tomatoes
- Everything bagel seasoning
Instructions
- Preheat oven to 350°F and grease a 12-cup muffin tin.
- Whisk together eggs, egg whites, and cottage cheese until smooth.
- Fold in shredded cheese, veggies, and seasonings.
- Pour mixture evenly into the muffin tin.
- Bake for 20–22 minutes until just set.
- Cool for 5 minutes before removing from the tin.
- Serve or store in the fridge for up to 4 days.
Notes
Secret Tips for High Protein Egg Bites
- Blend for Barista-Smooth Texture: For that silky, custard-like consistency you find in coffee shop egg bites, blend your egg mixture with the cottage cheese before baking. This emulsifies the protein and creates a fluffy, airy bite that melts in your mouth.
- Use Full-Fat Cottage Cheese: It makes a big difference in taste and texture. Full-fat cottage cheese adds creaminess, depth, and better structure without needing heavy cream.
- Avoid Overmixing: If you're whisking by hand, mix until just combined. Overmixing can create too much air and cause uneven baking or rubbery texture.
- Let Them Rest After Baking: After removing the bites from the oven, let them cool in the tin for 5–10 minutes. This prevents them from collapsing and helps them firm up for easy storage.
- Add a Crispy Top Layer: Sprinkle a pinch of shredded cheese or almond flour on top of each cup before baking. It creates a slightly crispy, golden top that adds texture and visual appeal.
- Season Boldly: Eggs love salt and spice. Add a pinch of smoked paprika, garlic powder, or onion powder to boost savory flavor without extra calories.
- Flash Freeze for Better Storage: Place the baked egg bites on a parchment-lined tray and freeze until firm before transferring to a storage bag. This prevents sticking and helps them reheat more evenly.
- Try a Water Bath for Even Baking: Place the muffin tin inside a larger pan filled with hot water to create steam while baking. This method gently cooks the eggs and results in a tender, almost soufflé-like texture.
- Make Double and Switch the Flavors: Prep two batches with different fillings—like one with turkey and cheddar, another with spinach and feta. It adds variety to your week without extra work.
- Sneak in Superfoods: Add chopped kale, flax meal, or even a touch of nutritional yeast to boost the nutrient density without changing the flavor much.