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High-Protein Egg Bites Recipe
Ben Carraoli

High-Protein Egg Bites Recipe

I’ve always loved starting my mornings with a protein boost, and these high-protein egg bites quickly became my favorite. They’re simple to make, packed with flavor, and so versatile that I can switch up the ingredients every time.
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Total Time 30 minutes
Calories: 170
Ingredients Method Notes

Ingredients
  

  • 8 large eggs
  • 1 cup cottage cheese
  • 1/2 teaspoon fine sea salt
  • 1 8-ounce jar sun-dried tomatoes in oil, drained and roughly chopped
  • 1 large handful of fresh baby spinach roughly chopped
  • 1/3 cup julienned fresh basil leaves
  • Crumbled feta and black pepper for topping

Method
 

  1. Preheat your oven and spray the muffin tin generously. Chop spinach, sun-dried tomatoes, and basil so they fit nicely into the cups. I always make sure the tomatoes are drained well to avoid excess oil.
  2. In a blender, combine eggs, cottage cheese, and sea salt. Pulse just until smooth; over-blending can make the bites rubbery. The batter should be creamy but not too frothy.
  3. Gently fold in spinach, sun-dried tomatoes, and basil. Pour the mixture into the muffin cups about 80% full so they have room to rise without overflowing.
  4. Place the muffin tin in the oven and bake for 20 minutes or until the bites are set and slightly golden. Let them cool for a few minutes before topping with feta and black pepper.
  5. You can enjoy immediately or let the egg bites cool and store in the fridge or freezer for later. They’re perfect for grab-and-go breakfasts.

Notes

  • I like using fresh ingredients – fresh basil and spinach make a huge difference.
  • Blending cottage cheese ensures a creamy texture instead of lumps.
  • Don’t overfill the muffin cups; they’ll deflate slightly after baking.
  • I sometimes add a pinch of garlic powder for an extra flavor boost.
  • Cooling slightly before topping with cheese prevents it from melting into a mess.