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Egg Bites, 4 Ways
By Holly Darnell, RD
February 25, 2023
Perhaps the first time you ran across an egg bite was at Starbucks on a road trip. Whether you liked their version or not, it’s a concept that most people love: essentially mini-frittatas that you can eat with or without a fork and that can be feature many different types of ingredients.
Another reason they’re so popular is that they’re really easy to make. (And made our list of high-protein breakfast ideas as well as easy breakfast ideas.) Plus, some of us want a different way to present eggs, beyond the scrambled or fried eggs, or frittatas or omelets.
Here we present you with egg bites, four ways.
Egg Bites Ingredients
Obviously eggs are the key ingredient, but you’ll be amazed at how many different kinds of ingredients you can employ. From turkey bacon to salmon, cheddar to parmesan cheese, any kind of mushroom, and most veggies will work well, too.
Fresh herbs like dill and basil also work well. Red onion and garlic adds great flavor. You can also use certain spices like turmeric and cayenne next to the standards of sea salt and black pepper for a more sophisticated taste as well as health benefits.
Nutrition Facts
Egg bites are also not the calorie bombs that a breakfast sandwich or omelet can be. They’re also high in protein, moderate in fat and low in carbs, so they fit most eating styles well — that includes the keto diet, Paleo diet or low-carb.
Instead, each egg bite is around 118 calories and contains 2 grams of carbs, 8 grams of fat and 9 grams of protein.
Because of that nutritional profile, most people who also want some carbs with their breakfast pair two to three egg bites with a piece of toast, pancakes or a smoothie, for example.
Common Questions About Egg Bites
Can you freeze egg bites?
Yes, simply make the egg bites recipe as we lay out below and then make sure they cool completely. Then put them in a freezer-suitable container. You can use wax paper between them to make sure they don’t stick.
What’s the best way to reheat egg bites?
If they were in the freezer, microwave them for around 1 minute 30 seconds. If they were in the refrigerator, microwave them for around 30 seconds. They reheat quickly.
Why are my egg bites rubbery?
That happens when you overcook them. Baking them too long will dry out the eggs and lend them a rubbery texture.
How long do egg bites last?
Ideally, they should be consumed within three to five days after preparing them. Store them in an airtight container in the fridge.
Step by Step Instructions
Preheat the oven to 300. Place 1 inch of water in a baking dish and place in the oven, creating steam and a humid environment.
While the oven preheats, prepare the turkey bacon by cooking on a frying pan with a little butter for 4 to 5 minutes per side. When it’s finished cooking, chop it up finely.
In a blender, blend the egg, cottage cheese, sea salt and pepper on high for 20 seconds, until egg mixture is light and frothy.You can also use a hand beater.
Add the egg mixture to a medium mixing bowl. Mix cheddar cheese, half of the crumbled bacon, and green chiles until combined.
Pour the egg mixture into a silicone muffin tin. (You can also use a regular muffin tin and use butter or coconut oil to grease it.) Sprinkle extra bacon crumbles on top and bake in the oven for 30 minutes, or until the center of the egg bites are just set.
Remove from the oven and let cool for about 5 to 10 minutes, then use a spatula or fork to carefully remove them from the muffin tin and let cool on a cooling rack.
Other Healthy Egg Dishes
Veggie frittata
Veggie omelet
Spinach goat cheese frittata
Avocado toast with egg
Recipe developed by Holly Darnell, RD. Holly isa registered dietitian nutritionist who unlocked self-love at the intersection of exceptional food and practical solutions for healthy living. She’s passionate about helping others make simple, positive lifestyle changes on their individual path to healing.
Egg Bites Recipe (4 Ways)
Category
Breakfasts
Servings
12
Time
50 min (Prep Time: 20 min; Cook Time: 30 min)
Calories
118
Egg bites are a great, new and easy way to make eggs. These small muffin-sized bites are a super healthy, fun way to have breakfast. They pair well with a protein shake, some fresh fruit or work well by themselves.
Ingredients
Turkey Bacon, Cheddar and Green Chile Egg Bites
6 slices turkey bacon
9 eggs
½ cup full-fat cottage cheese
½ teaspoon sea salt
½ teaspoon cracked black pepper
1 cup shredded cheddar cheese (or goat cheddar)
1 can (4 oz) canned green chiles
Salmon, Parmesan, Everything but the Bagel Seasoning, Dill Egg Bites
9 eggs
½ cup full-fat cottage cheese
½ teaspoon sea salt
½ teaspoon cracked black pepper
4 ounces smoked salmon, chopped
1 cup shredded parmesan cheese
3 tablespoons Everything but the Bagel seasoning
3 tablespoons dill, chopped
Red Pepper, Spinach, Mozzarella and Green Onion Egg Bites
1 tablespoon olive oil
2 red bell peppers, seeded and diced
2 cups spinach, chopped
9 eggs
½ cup full-fat cottage cheese
½ teaspoon sea salt
½ teaspoon cracked black pepper
1 cup shredded mozzarella cheese
1 bunch green onion, chopped
Spinach, Mushroom and Parmesan Egg Bites
1 tablespoon olive oil
3 cups spinach, chopped
1 cup cremini mushrooms, diced
9 eggs
½ cup full-fat cottage cheese
½ teaspoon sea salt
½ teaspoon cracked black pepper
1 cup shredded parmesan cheese
Directions
Preheat the oven to 300. Place 1 inch of water in a baking dish and place in the oven, creating steam and a humid environment.
For the Turkey Bacon, Cheddar, and Green Chile egg bites, cook the turkey bacon on a frying pan for 4–5 minutes per side and set aside. Use a little butter and cook at medium heat. Chop it up when it's done.
For the Red Pepper, Spinach, Mozzarella, and Green Onion egg bites, in a medium skillet, heat olive oil over medium heat and sauté bell peppers and spinach until tender and spinach has wilted, about 5 minutes.
For the Spinach, Mushroom, and Parmesan egg bites, in a medium skillet, heat olive oil over medium heat and saute spinach and mushrooms until tender and spinach has wilted, about 5 minutes.
For all versions, in a blender, blend the egg, cottage cheese, salt and pepper on high for 20 seconds, until egg mixture is light and frothy.
Add the egg mixture to a medium mixing bowl.
For the Turkey Bacon, Cheddar, and Green Chile egg bites, mix in the cheddar cheese, half of the crumbled bacon, and green chiles until combined.
For the Salmon, Parmesan, Everything but the Bagel Seasoning, Dill egg bites, mix in the salmon, parmesan cheese, Everything but the Bagel seasoning, and dill until combined.
For the Red Pepper, Spinach, Mozzarella, and Green Onion egg bites, mix in bell pepper and spinach mixture and mozzarella cheese until combined. Fold in green onions, saving a few for additional topping.
For the Spinach, Mushroom, and Parmesan egg bites, mix in the spinach and mushroom mixture and parmesan cheese until combined.
For all versions, pour the egg mixture into a silicone muffin tin.
For the Turkey Bacon, Cheddar, and Green Chile egg bites, sprinkle extra bacon crumbles on top and bake in the oven for 30 minutes, or until the center of the egg bites are just set.
For the Red Pepper, Spinach, Mozzarella, and Green Onion egg bites, sprinkle green onion on top.
For all versions, bake in the oven for 30 minutes, or until the center of the egg bites are just set.
Remove from the oven and let cool for about 5-10 minutes, then use a spatula or fork to carefully remove them from the muffin tin and let cool on a cooling rack.
Nutrition
Serving Size 1 egg bite (Turkey Bacon, Cheddar, and Green Chile - 68g) Calories118,Carbs1.8 grams,Fiber0.2 grams,Sugar0.9 grams,Fat8.4 grams,Saturated Fat3.6 grams,Unsaturated Fat3.8 grams,Trans Fat0.1 grams,Cholesterol141 milligrams,Protein8.6 grams,Sodium310 milligrams (21% DV)
egg bites | egg bites recipe
