Give it up, my sweet friend! You cannot resist the temptation of these Protein Egg Bites. Come to Mama! I am literally obsessed with this recipe, and I’m about to tell you why. If you love easy, protein-packed snacks, you should also check out our recipe for Energy Bites for another fantastic make-ahead option.
If you are on a never-ending hunt for a snack that is easy, packed with protein, and loved by literally everyone in the house, you have hit the jackpot. These little muffin-tin miracles are about to become your new best friend for breakfast, school lunches, and those 3 PM hunger crashes.
I’m talking about the ultimate grab-and-go fuel. We’re making magic today, and I am so excited for you!
Recipe Overview
- Cuisine: American
- Category: Breakfast / Snack
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 12 egg bites
Do You Love This Recipe Too?
Let me paint you a picture. My kitchen on a weekday morning used to be pure chaos. I was scrambling to make something healthy while also trying to get tiny humans out the door.
It was a mess! Then, I perfected these egg bites. Now, I make a batch every Sunday. My toddler DEVOURS them. My husband steals them for his lunch. And I finally get to eat a peaceful, protein-packed breakfast.
They are my secret weapon for a sane week. Seeing that little container of ready-to-eat goodness in my fridge brings me pure joy. I think you’ll feel the same!
My Shopping List for This Recipe
I keep this list super simple. You probably have most of this already! The base is just eggs and cheese. The add-ins are where we get to play.
Protein Egg Bites Recipe
Let’s Get Your Ingredients Ready
Bringing This Recipe to Life (Step-by-Step)
Notes
Enjoy your homemade Protein Egg Bites Recipe!
Nutrition Information
Let’s Get Your Ingredients Ready
Grab your favorite mixing bowl and let’s line everything up. This part is quick, I promise!
- 8 large eggs
- 1/4 cup milk (any kind you like!)
- 1 cup shredded cheese (cheddar, mozzarella, or a mix!)
- 1/2 cup chopped spinach
- 1/4 cup diced bell peppers
- 1/4 cup diced ham or cooked sausage crumbles (optional, but so good)
- Salt and pepper to taste
- Non-stick cooking spray or a bit of olive oil
Bringing This Recipe to Life (Step-by-Step)
Here we go! The fun part. Put on some music and let’s get cooking together.
- First, preheat your oven to 350°F (175°C). Give that muffin tin a good spray with non-stick spray. This step is non-negotiable for easy popping later!
- Crack all those beautiful eggs into a large bowl. Add the milk, a big pinch of salt, and a few cracks of black pepper.
- Now, whisk it all together like you mean it! You want it to be totally smooth and a little frothy.
- Time for the goodies! Stir in your shredded cheese, chopped spinach, bell peppers, and meat if you’re using it. Mix it all up until everything is friendly.
- Carefully pour the egg mixture into your prepared muffin tin. Fill each cup about 3/4 of the way full. They need a little room to puff up!
- Slide the tin into your preheated oven. Bake for 18-22 minutes. You’ll know they’re done when the tops are lightly golden and the centers are set.
- This is the hardest part: let them cool in the pan for 5 minutes. Then, run a knife around the edges and pop them out! Enjoy the magic.
Fun Variations to Try Next Time
Got the basic version down? Amazing! Now let’s play. Here are my favorite twists.
Pizza Party: Swap in mozzarella cheese, add some mini pepperoni and a spoonful of marinara sauce to the mix. Kid heaven!
Green Machine: Use all spinach and broccoli florets for a mega veggie boost. Maybe add some feta cheese for a tangy kick. For another broccoli-packed favorite, try our Broccoli Egg Bites.
Southwest Fiesta: Black beans, corn, a dash of cumin, and pepper jack cheese. Serve with a little salsa for dipping!
How to Store, Freeze, and Reheat
Meal prep is the name of the game with these! Here’s how to keep them tasting fresh.
Let them cool completely first. Then, store them in an airtight container in the fridge. They’ll be perfect for up to 4 days.
To freeze, place the cooled egg bites in a single layer on a baking sheet until solid. Then, toss them all into a freezer bag. They’ll keep for about 2 months!
Reheating is a breeze. From the fridge, just microwave for 30-45 seconds. From frozen, microwave for 60-90 seconds. You can also reheat them in a toaster oven or air fryer to get the edges a little crispy again.
NUTRITION INFORMATION
- Serving Size: 1 egg bite
- Calories: ~70
- Protein: 6g
- Fat: 5g
- Carbohydrates: 1g
(Note: This is an estimate for the basic recipe. Values will change with different add-ins!)
A Quick Q&A on This Recipe
Can I make these without a muffin tin?
I get this question all the time! You totally can. Pour the mixture into a small, greased baking dish to make a protein-packed egg bake. Just slice it into squares after baking.
My toddler is picky about veggies. Help!
Oh, I feel you! My big trick is to chop the spinach and peppers super fine. Sometimes I’ll even grate the veggies. They blend right into the egg and cheese, and those tiny taste testers usually don’t even notice.
Can I use just egg whites?
Absolutely! For an even lighter option, swap the 8 whole eggs for 1 cup of liquid egg whites. The texture will be a little different, but they’ll still be delicious and packed with protein.
And there you have it! Your new go-to recipe for crazy mornings, hungry afternoons, and everything in between. These little bites are life-changing, I’m not even kidding. For another frozen treat that’s perfect for an energy boost, don’t miss our High-Protein Peanut Butter Yogurt Bites.
They are the answer to so many of my snack-time prayers. I really hope they become a superstar in your kitchen too. Now go make a batch and reclaim your calm!
I am dying to know how your family likes them! Did your kids gobble them up? What fun mix-ins did you try? Please leave a comment and a rating below to let me know what you think!
