High-Protein Egg Bites: A Delicious, Low-Calorie Breakfast Option
These tasty high protein egg bites recipe pack 10g of protein each for just 82 calories. This means you can enjoy 3 of them for 30g of protein in your breakfast—under 250 calories in total. They’re easy to make, keto-friendly, and perfect for hitting your protein goals!
If your daily protein target is 100g or more, it’s crucial to get at least 30g by breakfast, but that’s not always easy. A single egg offers only about 6g of protein, and many breakfast meats are more fat than protein. A breakfast of bacon, sausage, and eggs might help you hit 30g of protein, but it can come with a lot of extra calories from fat.
These high-protein egg bites are a game-changer! They’re low in calories but packed with protein, and they taste amazing. Plus, they’re a great solution for busy mornings when you don’t have time to cook a full breakfast. Most quick breakfast foods are carb-heavy and protein-light, but these egg bites are the perfect balance. You can make them ahead, refrigerate or freeze them, and quickly reheat in the microwave.
What sets these apart from other egg cups and frittatas is the addition of cottage cheese blended into the eggs, along with a mix of whole eggs and liquid egg whites. This boosts the protein content while keeping the fat and calories in check.
I used Canadian bacon in these egg bites, which offers 10g of protein per serving with relatively low calories. You can substitute it with deli ham, but this might lower the protein content and increase the calories. For a different flavor, you can also use bacon or sausage, but both will lower the protein and add more fat.
I also added a little cornstarch to improve the texture. It keeps the egg bites soft and prevents them from becoming too firm, making them more enjoyable to eat and perfect for squishing.
Why squish them, you ask? These egg bites are the ideal size for a quick egg sandwich when pressed onto a toasted English muffin. For example, one Bay’s sourdough muffin (which has 5g of protein) and one egg cup will give you 25g of protein. Pair it with a scoop of zero-carb protein powder in your morning coffee for an additional 25g, and you’ll have a satisfying 50g of protein by the end of breakfast, for around 500 calories!
There are endless variations to these high-protein egg cups! Swap the tomato and basil for spinach and feta, cheddar and salsa, buffalo sauce and blue cheese, or sautéed mushrooms and goat cheese with fresh thyme. The possibilities are endless!
If you prefer, you can also bake these ingredients in a single non-stick casserole dish and cut it into squares or wedges for serving. Just be prepared to bake it for 30–45 minutes to ensure it’s fully set in the center.
I hope these high-protein egg bites make your mornings easier, more delicious, and help you reach your protein goals. If you try them, let me know what you think, and feel free to share your creative flavor combinations in the comments!
Why You’ll Love High-Protein Egg Bites
Convenient: Perfect for meal prep and quick grab-and-go meals.
Nutritious: Loaded with protein, healthy fats, and nutrients.
Customizable: Add your favorite ingredients to fit your preferences or dietary goals.
Low Carb: A great option for keto or low-carb diets.
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