High Protein Egg Bites combines eggs, egg whites, ham, cottage cheese, and veggies into one easy-to-eat bite. Meal prep these on the weekend and have a quick grab-and-go breakfast all week long!
I've been teaching fitness and nutrition for over 20 years, and one of the most common questions I get asked is "What should I eat for breakfast?" Most clients I worked with were eating boring, bland breakfasts that were leaving them hungry within a couple of hours.
And let me tell you, I know the struggle—you want something that's good for you, yet delicious, and does not take forever to make on a busy morning. Enter these amazing high-protein egg bites! They're packed with protein, and you can meal prep them on the weekend for grab-and-go breakfasts all week long.
If you are looking for more Healthy Breakfast Ideas, check out my Easy Breakfast Casserole, Cottage Cheese Egg Bake, Turkish Shakshuka, or Twice Baked Breakfast Potatoes.
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Why You'll Love This Recipe
- Good For You Ingredients: These cups are packed with real food ingredients and no preservatives. Plus the addition of cottage cheese makes them super creamy!
- Portable and Perfect For Meal Prep: Grab a couple of these egg cups on your way out the door. You'll never have to skip breakfast again—They are perfect for busy mornings!
- Versatile: Experiment with different flavor combos! From ham and cheddar to bacon and Gruyere, get creative with your ingredient choices and discover your favorite combination.
Ingredients
- Grass-Fed Butter: Kerrygold Butter is my go-to. You could also use ghee if you like.
- Onion: Sweet yellow onion is ideal, but a regular yellow, red onion, or white onion will work just fine.
- Spinach: Fresh spinach, organic if possible.
- Eggs: Organic cage-free large eggs.
- Egg Whites: Organic cage-free liquid egg whites.
- Cottage Cheese: My favorite brand of cottage cheese is Good Culture. They only use organic skim milk, organic whole milk, organic cream, sea salt, and live and active cultures.
- Cheddar Cheese: Use your favorite organic cheddar cheese. I usually go for a raw, grass-fed sharp cheddar, which adds so much flavor!
- Potato Starch: This helps things from getting soggy. You can also use arrowroot powder or gluten-free flour.
- Sea Salt & Black Pepper
- Smoked Ham: Use your favorite organic smoked ham.
- Cooking Spray: Avocado oil or olive oil spray. This ensures nothing sticks!
See the recipe card for full information on ingredients and quantities.
Substitutions And Variations
- Dairy-Free: If you want to keep this dairy-free, you can use dairy-free cottage cheese and dairy-free cheddar.
- Cottage Cheese: If you don't have cottage cheese feel free to use Greek Yogurt, both will provide the creamy texture that is needed.
- Experiment with Flavors: Feel free to get creative by playing around with different add-ins. Whether it's using a different cheese like goat cheese or feta cheese, or adding in a pinch of paprika, garlic powder, or a sprinkle of thyme. Tweak the flavor combos to keep things interesting!
- Veggie Packed: Try adding in some extra veggies. I love adding sauteed red bell peppers, green bell peppers, roasted red peppers, or mushrooms.
- Protein: To add even more protein you can swap out the ham for breakfast sausage, ground turkey, chicken sausage, Italian sausage, turkey sausage, crispy bacon, or turkey bacon.
How To Make Egg Bites
This is an overview with step-by-step photos. Full ingredients & instructions are in the recipe card below.
Step 1. Preheat your oven to 320 degrees.
Step 2. In a large skillet over medium heat melt the butter, then add the sliced onions and a pinch of salt. Cook the onions over low heat until they are soft and slightly golden. About 10-15 minutes.
Step 3. Add the spinach to the onions and cook until wilted.
Step 4. Dice your smoked ham and set it aside.
Step 5. In the meantime, add the whole eggs, egg whites, cottage cheese, cheddar cheese, potato starch, and salt to a high-power blender. Blend on high for about 30 seconds or until everything is combined and smooth.
Step 6. Place your muffin pan on a baking sheet. Pour the egg mixture into a lightly greased muffin tin. Next, add the ham along with the onion and spinach mixture and distribute it evenly across each egg bite.
Step 7. Place a second casserole dish filled with hot water on the bottom rack of your oven, then place the baking sheet with the muffin tin on the oven rack above it.
Step 8. Bake for 40-45 minutes or until the high-protein keto egg bites are set in the center. The cooking time may vary slightly, so keep an eye on them.
Step 9. Allow the egg bites to cool before removing them from the muffin tray.
Expert Tips And Notes
- This recipe makes between 22-24 egg bites. You can either use two regular-sized muffin tins or if you only have one, you can repeat the process after you bake the first batch. You can also make mini egg bites, by using a mini muffin pan.
- Invest in silicone muffin cups: The silicone mold makes it really easy to get the egg bites to release once cooked.
- Use Fresh Ingredients: Opt for fresh, high-quality simple ingredients to enhance the overall flavor of your egg bites. Fresh vegetables, fresh herbs, and premium cheeses can make a significant difference.
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How To Serve High Protein Egg Bites
Serve alongside any of the following:
- Hash Browns
- Toast
- Sweet Potatoes
- Overnight Oats
- Chocolate Chip Cookie Baked Oats
- Cottage Cheese And Fruit Bowl
Storage And Reheating
- Storage: Once the mini frittatas have come to room temperature, you'll want to store them in an airtight container. They will keep for 3-5 days in the fridge.
- Reheating: Reheat in the oven or toaster oven at 325 degrees f for 5-7 minutes
- Freezing: You can freeze these cottage cheese egg muffins, just let them cool completely before transferring to a freezer-safe container.
Recipe FAQs
Yes, they are! Eggs are naturally low in carbs, so if you are following a low carb lifestyle, there are perfect for you!
Yes! They are so great for meal prep! I love to make a batch at the beginning of the week and store them in the refrigerator for a quick snack or breakfast option.
More Cottage Cheese Recipes
If you tried this High Protein Egg Bites or any other recipe on my blog, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. Thanks for visiting today!
High Protein Egg Bites
Ingredients
- 1 tablespoon Butter grass-fed
- 1 Onion sliced
- 2 cups Spinach
- 10 Eggs
- 16 floz Egg Whites
- ¾ cup Cottage Cheese
- ¼ cup Cheddar Cheese shredded
- 2 tablespoon Potato Starch
- 1 teaspoon Sea Salt
- ⅓ cup Smoked Ham diced
Instructions
- Preheat your oven to 320 degrees.
- In a large skillet over medium heat melt the butter, then add the sliced onions and a pinch of salt. Cook the onions over low heat until they are soft and slightly golden. About 10-15 minutes.
- Add the spinach to the onions and cook until wilted.
- Dice the smoked ham and set it aside.
- In the meantime, add the whole eggs, egg whites, cottage cheese, cheddar cheese, potato starch, and salt to a high-power blender. Blend on high for about 30 seconds or until everything is combined and smooth.
- Place your muffin pan on a baking sheet. Pour the egg mixture into a lightly greased muffin tin. Next, add the ham along with the onion and spinach mixture and distribute it evenly across each egg bite.
- Place a second casserole dish filled with hot water on the bottom rack of your oven, then place the baking sheet with the muffin tin on the oven rack above it.
- Bake for 40-45 minutes or until the high-protein keto egg bites are set in the center. The cooking time may vary slightly, so keep an eye on them.
- Allow the egg bites to cool before removing them from the muffin tray.
Notes
- This recipe makes between 22-24 egg bites. You can either use two regular-sized muffin tins or if you only have one, you can repeat the process after you bake the first batch. You can also make mini egg bites, by using a mini muffin pan.
- Invest in silicone muffin cups: The silicone mold makes it really easy to get the egg bites to release once cooked.
- Use Fresh Ingredients: Opt for fresh, high-quality simple ingredients to enhance the overall flavor of your egg bites. Fresh vegetables, fresh herbs, and premium cheeses can make a significant difference.
Lisa says
I’d love to see the nutrition facts if available please! Delicious!
Nadia says
Hi Lisa! Thanks for the feedback and I'm glad you enjoyed! I just updated the nutrition facts! Hope that helps.