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Easy High-Protein Egg Bites for Meal-Prep Breakfasts

Print Recipe
Prep Time 12 minutes
Cook Time 23 minutes
Total Time 34 minutes
Course: Breakfast, Snack
Cuisine: American
Ingredients Method Notes

Ingredients
  

Ingredients
  • 8 large eggs 400 g without shells
  • 1 cup liquid egg whites 240 g
  • 1 cup 2% cottage cheese 226 g
  • 4 ounces cooked turkey breakfast sausage crumbled (113 g)
  • ½ cup finely diced red bell pepper 75 g
  • 1 cup loosely packed baby spinach chopped (30 g)
  • ½ cup shredded sharp cheddar cheese 56 g
  • ½ teaspoon kosher salt 3 g
  • ¼ teaspoon ground black pepper 0.6 g
  • ¼ teaspoon garlic powder 0.8 g
  • ½ teaspoon nonstick cooking spray 2 g

Method
 

Instructions
  1. Preheat the oven to 325°F. Thoroughly grease a standard 12-cup muffin pan.
  2. Cook the bell pepper over medium heat for 3 minutes. Add the spinach and cook for 1 minute. Set aside to cool.
  3. Blend the eggs, egg whites, cottage cheese, salt, pepper, and garlic powder on low for 20–30 seconds.
  4. Divide the sausage, vegetables, and cheddar evenly among the muffin cups.
  5. Pour the egg mixture over the fillings, leaving ¼ inch of space at the top. Stir each cup once.
  6. Bake for 22–26 minutes, until the tops look matte and the centers wobble only slightly.
  7. Rest in the pan for 5 minutes, then loosen the edges and transfer the bites to a cooling rack.

Notes

  • Cook and drain vegetables before adding them to prevent watery centers.
  • Don’t overblend the egg mixture or overbake the bites.
  • Refrigerate for up to four days or freeze for up to two months.
  • Nutrition estimates vary based on the sausage, cottage cheese, and cheddar brands used.