If your morning routine feels like a race against the clock, breakfast is usually the first thing to get cut. Skipping the most important meal leaves you crashing by mid-morning, but spending five dollars every single day at the drive-thru adds up fast. My homemade high-protein egg bites solve both problems in one simple step.
You can prep an entire week of fluffy, coffee-shop style egg bites in just 20 minutes. Packed with 14 grams of protein and only 136 calories each, they are the ultimate grab and go (or grab all 6 and go, like I’ve done in the past) option for anyone needing a quick, healthy meal prep solution. Peep the video and full recipe below!
Ingredients You Will Need
This simple recipe relies on everyday staples you can easily customize to your taste. Here is what you need for a batch of six large bites:
- 6 Large Eggs: The main base for rich flavor and healthy fats
- 100g Egg Whites: Boosts the protein content while keeping the calories low.
- 100g Cottage Cheese: The secret ingredient that creates a velvety, custard-like texture without adding extra fat and calories from heavy cream.
- 38g Shredded Cheese: Adds a savory, melty finish throughout every bite.
- 84g Turkey Bacon (3 strips-ish): Crisped and chopped for a smoky bite without excessive fat.
- Seasonings To Your Choice: I use garlic powder, onion powder, black pepper, chili powder, and a pinch of salt.
Step-by-Step Instructions
Step 1: Prep Your Oven and Pan
Preheat your oven to 350°F (175°C). Set out a silicone muffin pan. Silicone is essential for egg recipes because it prevents sticking and lets the bites pop right out without leaving a mess behind.
Step 2: Blend the Egg Mixture
In a high-speed blender, combine the whole eggs, egg whites, cottage cheese, and seasonings. Blend on high for 15 seconds until the mixture is completely smooth and frothy. Blending breaks down the cottage cheese completely, leaving you with pure creaminess.
Step 3: Crisp the Bacon
Cook the turkey bacon in a skillet over medium heat until crisp. Chop the bacon into small pieces.
Step 4: Assemble and Bake
Distribute the chopped turkey bacon and shredded cheese evenly across the six silicone muffin cups. Pour the blended egg mixture evenly over the top of each cup. Bake for 20 to 22 minutes, or until the centers are set and slightly golden on top.
Step 5: Cool and Store
Allow the egg bites to cool for 20 minutes before removing them from the pan. Store them in an airtight container in the refrigerator for up to five days. Reheat in the microwave for 30 seconds or in the air fryer for 7 minutes when you are ready to head out the door.
Nutritional Information Per Egg Bite
Makes 6 Large Bites:
- Calories: 136 kcal
- Protein: 14g
- Fat: 8g
- Carbohydrates: 1g
Give this quick recipe a try this weekend, and enjoy stress-free, high-protein mornings all week long and let me know what you’d like for me to meal prep next. Buen provecho!