Egg Bites Recipe: Start Your Day with Protein Power (2024)

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Scientifically Reviewed By: Holli Ryan, RD, LD/N

What are egg bites?

If you are looking for ways to spice up your breakfast routine, this egg recipe might be just what you need. These grab-and-go egg bites are tasty, can be assembled in 10 minutes using only a bowl, whisk and a mini muffin pan or muffin tin, and have a cooking time of 20 minutes. If you've ever had a Starbucks egg bite, then you can surely picture these
bite-sized cheddar egg muffins.

Are egg bites keto?

Egg bites are absolutely keto, especially these low-carb, high-protein cheddar bites. The mix-ins you choose to add to your egg mixture, such as vegetables, will be your main source of carbohydrates.

Are egg bites gluten free?

Egg bites are gluten free. Fresh fruits, veggies, nuts, meats, and other proteins and dairy naturally do not contain gluten. However, if you are buying these foods in packaged form, check the label to make sure it is truly gluten-free.

Are egg bites good for you?

These bites are very good for you! Made mostly of eggs, this recipe is loaded with nutrients. Eggs are one of the few foods that should be classified as a superfood. In addition to being a source of high-quality complete protein, they also contain biotin, which is essential for hair growth and strength, as well as maintaining healthy nails. And their protein content contributes to healthy hair, because hair follicles are made up almost entirely of protein.

Eggs have other beneficial nutrients as well, including:

• Heart-healthy unsaturated fats
• Vitamin B6, B12 and vitamin D
• Choline, iron and folate

How to make healthy egg bites

These healthy bites can be customized with all your favorite fillings, but this recipe is a good place to start.

Ingredients

8 eggs
¼ cup milk
1 ½ cups cheese shreds, divided
1 cup meat, cubed (I used ham)
¼ cup diced onion (optional)
Salt and pepper for taste

Preparation

• Preheat your oven to 375 degrees Fahrenheit.
• In a large or medium bowl, whisk together your eggs, milk, salt and black pepper.
• Add 1 cup of cheese shreds, all of the meat and the optional onion to your egg mixture and stir until combined.
• Divide mixture evenly among muffin cups (about ½ -⅔ cups full) and sprinkle with remaining 1/2 cup cheese
• Pop into the oven for 18-20 minutes until fluffy and the tops turn golden. Once they are done, let them cool for a few minutes.

Makes 12 egg bites.

Nutritional values

Servings: 1 egg bite
Calories 126.53 kcal
Total Fat 8.9 g
Carbs 1.52 g
Sugar 0.79 g
Protein 9.46 g
Sodium 319.35 mg
Fiber 0.07 g

All nutritional information is based on third-party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands you use, measuring methods and portion sizes.

Tips for success

• Do not skip the cooking spray on your muffin pan. This will make clean-up much quicker and help you get the most out of each muffin cup.
• Some people prefer to put their add-ins in the muffin tin first, then pour the egg mixture over them instead of mixing all of the ingredients together. This helps keep the add-ins evenly divided among the muffins.
• Once the egg mix and fillings are distributed in the muffin pan, sprinkle sea salt and black pepper on top along with the shredded cheese for more flavor.
• When they are slightly cooled, run a butter knife along the edges of the muffin tin or silicone mold to pop out the egg bites more easily.

Substitutions and Additions

One of the best things about this protein-packed breakfast is that you can swap in so many different ingredients to make this recipe your own!

Cheese:

You can use any type of cheese you like, even dairy-free cheese alternatives. I used cheddar cheese, but Monterey jack is a great option as well. Some other ideas are mozzarella cheese, gouda, gruyere, provolone, pepper jack or colby jack. Wet cheese like cottage cheese might add too much moisture to your egg cups, so if you prefer cottage cheese, try serving it on the side.

Eggs:

If you want to make your egg bites lower in calories, use egg whites instead of the whole egg, or make an egg mixture with half of each.

Veggies:

Fresh or frozen veggies are an awesome addition to egg bites! You can use spinach, broccoli, red peppers, mushrooms, bell pepper or cherry tomatoes. Anything that goes well in a frittata would be an excellent addition.

Protein:

Have some fun with your protein! Try using chopped chicken or low-sodium turkey. Nitrate-free turkey bacon or sausage are also tasty choices but remember to consume processed meats in moderation.

Other combinations to try:

• Pepperoni, mushrooms and mozzarella cheese
• Bacon and cheddar cheese
• Spinach and gruyere cheese
• Turkey, spinach and Swiss cheese
• Buffalo chicken

How long do egg bites take to cook?

Thankfully, these egg bites do not take long to make! You can do your meal prep the night before or even in the morning. It only takes 10-15 minutes of prep time and 18-20 minutes to cook, for a total time of about half an hour.

How long do egg bites last in the fridge?

These bites are a great option for breakfast or a healthy snack because they can stay in the fridge for up to five days. Keep them in an airtight container or tightly sealed Ziploc. When you are ready to eat them, pop them in the microwave for 20-30 seconds to reheat and enjoy.

Do egg bites freeze well?

Yes, these healthy bites are freezer-friendly! Freeze them in a sealed container and reheat them for a few minutes in the microwave or in an air fryer. They are good for up to 2 months in the freezer.

Do I get enough fat-soluble vitamins eating egg bites?

Eggs contain fat soluble vitamins like vitamins A, D, E and K as well as water-soluble B vitamins like B1, B2, B3, B5, B6 and B12. They also contain biotin, folic acid, minerals like iron and calcium, plenty of protein, and the antioxidants lutein and zeaxanthin, which benefit eye health.

Paired with the meats, cheeses and vegetables you add in, this breakfast could provide a good amount of the nutrients you need every day! But for days without these treats, you can help fill the gaps in your diet withmultivitamin Once-Daily Health Booster. This formula essential fat-soluble vitamins and nutrients plus a phospholipid blend for eye health, all contained in one convenient softgel.

Wondering if supplements like the Health Booster are right for you? Life Extension's health quiz can help you find the right nutrition for you.

About the Author: Caitlin Fontana is a graduate of the Macaulay Honors College at CUNY with a Bachelor of Science in Communications & Marketing. She is a content and social media expert with experience in social media, digital marketing, blogging, content managing & so much more! Her passion for nutrition, cooking, wellness and fitness is what inspired her to start her health & wellness blog, Caitlin's Table.

Website: www.CaitlinsTable.com

References

• Réhaullt-Godbert, Sophie, et al. "The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health." Nutrients. March 2019. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/
• "Eggs, Grade A, Large, egg whole." FoodData Central. U.S. Department of Agriculture. December 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/748967/nutrients
• "Health Benefits of Eggs." Nourish by WebMD. June 2022. https://www.webmd.com/diet/ss/slideshow-eggs-health-benefits

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