High Protein Egg Bites Recipe
There’s something so delightful about a bite-sized, protein-packed breakfast that you can enjoy on the go. These High Protein Egg Bites are not only easy to make but also incredibly versatile, ensuring you start your day with a nutritious punch. With the perfect combination of eggs, cottage cheese, and savory turkey sausage, these egg bites are ideal for busy mornings or a wholesome snack. Let’s dive into the details of this delicious recipe!
Why It’s My Go-To
These High Protein Egg Bites have become a staple in my meal prep routine. They are incredibly filling thanks to the protein from the eggs and cottage cheese, and the addition of turkey sausage adds a savory kick that keeps my taste buds happy. Plus, they’re super simple to prepare, making them a great choice for those hectic mornings when you need something quick and nutritious. Whether I’m heading to the gym or just trying to power through my workday, these bites are my secret weapon.
Ingredient List
- 12 turkey sausage links, fully cooked breakfast sausage
- 4 large eggs
- ½ cup egg whites
- 1 cup cottage cheese, 2%
- ½ cup cheddar cheese, shredded, divided
- 1 tsp salt
- ½ tsp black pepper
- ½ tsp garlic powder
- ½ tsp onion powder
- 2 oz baby spinach
Must-Have Equipment
- Mixing bowl – for combining your ingredients.
- Muffin tin – a non-stick or silicone one works best.
- Whisk – to beat the eggs and egg whites together.
- Oven – for baking your egg bites to perfection.
High Protein Egg Bites Recipe in Steps
Step 1: Preheat the Oven
Start by preheating your oven to 350°F (175°C). This ensures that your egg bites cook evenly and thoroughly.
Step 2: Prepare the Sausage
Chop the fully cooked turkey sausage links into small bite-sized pieces. This will allow for even distribution throughout the egg mixture.
Step 3: Mix the Wet Ingredients
In a large mixing bowl, whisk together the 4 large eggs and ½ cup of egg whites until fully combined.
Step 4: Add the Cottage Cheese
Stir in 1 cup of cottage cheese, mixing well to incorporate it into the egg mixture. This not only adds protein but also gives the bites a creamy texture.
Step 5: Season the Mixture
Add in the salt, black pepper, garlic powder, and onion powder. Stir the mixture well to ensure the seasonings are evenly distributed.
Step 6: Incorporate the Cheeses and Spinach
Fold in ½ cup of shredded cheddar cheese and the 2 ounces of baby spinach. The spinach will add a pop of color and nutrition, while the cheese will enhance the flavor.
Step 7: Add the Turkey Sausage
Gently mix the chopped turkey sausage into the egg mixture, ensuring it is evenly distributed throughout.
Step 8: Prepare the Muffin Tin
Lightly grease your muffin tin with cooking spray or use silicone liners for easy removal. This will help prevent the egg bites from sticking.
Step 9: Fill the Muffin Tin
Spoon the egg mixture into each muffin cup, filling them about ¾ full. This allows room for the egg bites to rise as they bake.
Step 10: Bake
Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the egg bites are set and slightly golden on top.
Step 11: Cool and Serve
Once baked, remove the muffin tin from the oven and let it cool for a few minutes. Carefully run a knife around the edges and pop out the egg bites. Enjoy them warm or store them for later!
In-Season Swaps
- Swap baby spinach for kale for a heartier green.
- Use feta cheese instead of cheddar for a tangy flavor twist.
- Replace turkey sausage with a plant-based sausage for a vegetarian option.
- Add seasonal veggies like bell peppers or zucchini for extra nutrition.
Avoid These Traps
When making your High Protein Egg Bites, be wary of the following common mistakes:
- Overmixing the egg mixture can lead to tough bites; mix just until combined.
- Not greasing the muffin tin properly can result in sticking.
- Filling the cups too full can cause overflow during baking.
- Using too much salt can overpower the flavors; adjust to your taste.
Meal Prep & Storage Notes
These High Protein Egg Bites are perfect for meal prep! Here are some storage tips:
- Store cooled egg bites in an airtight container in the refrigerator for up to 5 days.
- Reheat in the microwave for about 30 seconds or until warmed through.
- For longer storage, freeze the egg bites in a single layer, then transfer to a freezer-safe bag. They can last up to 3 months.
- Thaw overnight in the refrigerator before reheating.
Your Questions, Answered
Can I make these egg bites without sausage?
Absolutely! You can omit the sausage and add more vegetables or cheese to keep the protein content high. Consider using mushrooms, bell peppers, or even a plant-based protein if desired.
How can I make these dairy-free?
You can substitute the cottage cheese with a dairy-free alternative, such as almond or soy-based cottage cheese. Ensure your cheese choices are also dairy-free to maintain the recipe’s integrity.
Can I add more vegetables?
Yes! Feel free to add any of your favorite vegetables. Just make sure to chop them finely so they mix well into the egg batter and cook thoroughly.
What do I serve these egg bites with?
These High Protein Egg Bites are fantastic on their own but can also be served with a side of fresh fruit or a light salad for a complete meal. You can even pair them with avocado toast for a satisfying breakfast!
Bring It Home
These High Protein Egg Bites are not just a meal; they’re a celebration of flavors and nourishment. With each bite, you get a mouthful of protein, veggies, and deliciousness. Whether you’re prepping for a busy week or just looking for a scrumptious snack, this recipe is sure to fit the bill. Enjoy the process of making them, and savor every bite as you fuel your day ahead. Happy cooking!
High Protein Egg Bites Recipe
Ingredients
Equipment
Method
- Step 1: Preheat the Oven - Start by preheating your oven to 350°F (175°C). This ensures that your egg bites cook evenly and thoroughly.
- Step 2: Prepare the Sausage - Chop the fully cooked turkey sausage links into small bite-sized pieces. This will allow for even distribution throughout the egg mixture.
- Step 3: Mix the Wet Ingredients - In a large mixing bowl, whisk together the 4 large eggs and ½ cup of egg whites until fully combined.
- Step 4: Add the Cottage Cheese - Stir in 1 cup of cottage cheese, mixing well to incorporate it into the egg mixture. This not only adds protein but also gives the bites a creamy texture.
- Step 5: Season the Mixture - Add in the salt, black pepper, garlic powder, and onion powder. Stir the mixture well to ensure the seasonings are evenly distributed.
- Step 6: Incorporate the Cheeses and Spinach - Fold in ½ cup of shredded cheddar cheese and the 2 ounces of baby spinach. The spinach will add a pop of color and nutrition, while the cheese will enhance the flavor.
- Step 7: Add the Turkey Sausage - Gently mix the chopped turkey sausage into the egg mixture, ensuring it is evenly distributed throughout.
- Step 8: Prepare the Muffin Tin - Lightly grease your muffin tin with cooking spray or use silicone liners for easy removal. This will help prevent the egg bites from sticking.
- Step 9: Fill the Muffin Tin - Spoon the egg mixture into each muffin cup, filling them about ¾ full. This allows room for the egg bites to rise as they bake.
- Step 10: Bake - Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the egg bites are set and slightly golden on top.
- Step 11: Cool and Serve - Once baked, remove the muffin tin from the oven and let it cool for a few minutes. Carefully run a knife around the edges and pop out the egg bites. Enjoy them warm or store them for later!
Notes
- These egg bites are perfect for meal prep!
- Store cooled bites in an airtight container in the fridge for up to 5 days.
- Reheat in the microwave for about 30 seconds or until warmed through.
