High Protein Egg Bites Recipe

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Perfectly portable, incredibly satisfying, and packed with flavor — High Protein Egg Bites are your new go-to for a nutritious breakfast or post-workout snack. These fluffy, savory bites are oven-baked and bursting with wholesome ingredients like eggs, spinach, feta cheese, and sun-dried tomatoes. Whether you’re trying to hit your protein goals, meal prep for the week, or simply looking for delicious breakfast ideas, this easy recipe is here to deliver on all fronts.

Inspired by the popular coffee shop version but made healthier and even more flavorful, these egg bites are low-carb, high-protein, and completely customizable. Add your favorite veggies, cheese, or meats to suit your taste or dietary needs. Best of all, they’re ready in under 30 minutes and store beautifully, making them ideal for busy mornings or quick snacks throughout the day.

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Ingredients for this High Protein Egg Bites Recipe

• 6 large eggs
• 1/2 cup cottage cheese (for creaminess and protein)
• 1/4 cup milk (or almond milk for dairy-free)
• 1/2 cup chopped spinach (fresh or frozen and thawed)
• 1/4 cup crumbled feta cheese
• 1/4 cup sun-dried tomatoes, chopped
• Salt and black pepper to taste
• Olive oil spray (for greasing the muffin tin)

Optional Add-Ins:

• Diced cooked turkey bacon or chicken sausage
• Chopped bell peppers or onions
• Shredded cheddar or mozzarella
• A pinch of red pepper flakes for heat

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Step 1: Prep Your Oven and Pan

Preheat your oven to 350°F (175°C). Lightly grease a 12-cup muffin tin with olive oil spray or line with silicone muffin cups to prevent sticking. This ensures your egg bites slide out easily without crumbling.

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Step 2: Blend the Base

In a blender or mixing bowl, combine the eggs, cottage cheese, and milk. Blend or whisk until the mixture is smooth and frothy. This step creates that creamy, velvety texture similar to sous-vide egg bites.

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Step 3: Mix in the Good Stuff

Pour the egg mixture into a bowl. Stir in the chopped spinach, sun-dried tomatoes, and crumbled feta cheese. Add salt and black pepper to taste. If you’re including optional ingredients like diced turkey bacon or bell peppers, fold them in now.

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Step 4: Fill the Muffin Tin

Evenly divide the egg mixture into the prepared muffin cups, filling each about 3/4 full. The mixture will puff up while baking, so don’t overfill.

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Step 5: Bake to Perfection

Place the muffin tin on the middle rack of the oven and bake for 20–25 minutes, or until the tops are set and slightly golden. A toothpick inserted into the center should come out clean.

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Step 6: Cool and Serve

Let the egg bites cool in the pan for about 5 minutes before gently removing. Serve warm, or let them cool completely and refrigerate for later.

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Estimated Nutrition (Per Egg Bite)

• Calories: ~90
• Protein: ~9g
• Fat: ~5g
• Carbohydrates: ~2g
• Fiber: ~0.5g
• Sugar: ~1g
• Cholesterol: ~140mg
• Sodium: ~180mg

Note: Nutrition values may vary based on exact ingredients and add-ins used.

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Frequently Asked Questions

What can I substitute for cottage cheese?

You can use Greek yogurt or ricotta cheese as an alternative. These options still provide creaminess and protein.

Can I make these egg bites dairy-free?

Yes! Use unsweetened almond milk and skip the cheese, or replace it with a dairy-free cheese substitute.

How do I prevent the egg bites from sticking?

Make sure to grease your muffin tin well or use silicone liners. Let them cool before removing to avoid tearing.

Can I use egg whites instead of whole eggs?

Absolutely. Replace 6 whole eggs with 1.5 cups of egg whites for a lower cholesterol option.

Do these taste like Starbucks egg bites?

They’re similar in texture and flavor, but this version is baked instead of sous-vide, and you can fully customize it.

Can I double the batch?

Yes! Just use two muffin tins or bake in batches. Keep an eye on the oven as timing might vary slightly.

Are these keto-friendly?

Yes. They’re low in carbs and high in protein and fat, making them perfect for a keto diet.

How can I add more vegetables?

Chop them finely and sauté briefly before mixing into the egg batter to avoid excess moisture.

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