High-Protein Egg Bites | Elizabeth Rider

This High-Protein Egg Bites Recipe gives you perfect light & fluffy egg bites every time! It takes just a few minutes to mix them up, and you’ll have delicious egg bites you’ll look forward to eating.

If you’ve ever wondered why the egg bites at the coffee shop taste so good, it’s because they’re cooked sous vide-style, which is a slow, gentle water bath that keeps them silky and tender. But you don’t need a sous vide machine! The trick is to make a water bath in the oven (don’t worry, it’s way easier than it sounds—it’s just hot water on a baking sheet).

Making egg bites at home is just as delicious, far more affordable, and lets you control the ingredients.

Ingredient-wise, the secret to the best texture for high-protein egg bites is blending the eggs with cottage cheese and shredded (low-fat) mozzarella, then mimicking a sous vide process. This makes them creamy without making them dense or heavy. And once you nail the base recipe, you can switch up the veggies and seasonings to create endless variations.

Why You’ll Love Egg Bites

• High Protein: ~10–11g protein per egg bite
• Make-Ahead Friendly: Meal prep once, enjoy all week
• Flexible: Swap veggies and cheese based on what you have
• Kid-Approved: Mild flavor but easy to customize
• No weird ingredients: Just real food!

How to Use Whole Eggs vs. Egg Whites

Choose whichever fits your kitchen and nutrition needs:

These numbers can vary slightly by brand of cottage cheese & cheese used, but are reliable meal-prep estimates. Method-wise, whichever you choose, the recipe works the same.

See the full details and flavor variations in the printable recipe card below. Here’s what you’ll need to make spinach egg bites:

Homemade Egg Bites Ingredients

Makes 12 egg bites

• 3 cups egg whites (or 12 large eggs, or 6 eggs + 1 to 1½ cups whites)
• 1 cup cottage cheese
• 1 cup shredded mozzarella cheese (or cheddar)
• ¼ cup finely chopped roasted or raw red bell pepper (or your favorite veggies)
• ¼ cup finely chopped fresh spinach (or kale or your favorite greens)
• ½ teaspoon fine sea salt, or to taste
• ¼ teaspoon black pepper, or to taste
• Cooking spray (I use avocado oil)

For the water bath:

• Boiling hot water (to mimic sous-vide)

Egg Bites Recipe Instructions

Tip: I like using this silicone muffin mold for these because it makes removing them incredibly easy. If you’ve ever made egg muffins that stick, you know what I mean. Use a silicone mold, or line your muffin tin with parchment paper muffin cups to keep clean up to a minimum.

1. Preheat your oven to 350°F. Lightly coat a silicone muffin pan with cooking spray.
2. Chop the veggies (red pepper and spinach) into small pieces and divide evenly among the muffin wells.
3. Blend the egg mixture: Add egg whites (or whole eggs), cottage cheese, mozzarella, salt, and pepper to a blender. Blend for 45–60 seconds, until frothy. The air you blend in helps the bites get fluffy. If you don’t have a blender, you can simply whisk it all together in a large bowl.
4. Fill the cups: Pour the egg mixture into each muffin well, filling about ¾ full.
5. Bake with a water bath:
   Place the muffin pan on a baking sheet. Carefully pour boiling water onto the baking sheet until it reaches halfway up the muffin wells. Bake for 30–35 minutes, or until the tops are set. (Cooking time can vary by oven.)
6. Optional browning (recommended): Switch the oven to Broil for 1–2 minutes, watching closely, just until lightly browned.
7. Cool and remove: Let cool for 2–3 minutes before removing from the mold. Serve warm or let cool to room temperature to store for later.

Flavor Variations

Once you know the base formula, you can mix and match. In general, you’ll want about 1/2 cup of total mix-ins.

Tip: Keep all veggie add-ins finely chopped so the bites hold together well.

Here are some of our favorite egg bite ideas:

• Mediterranean: Chopped fresh spinach, chopped sun-dried tomatoes, crumbled feta cheese
• Broccoli Cheddar: Finely chopped steamed (not wet) broccoli + sharp cheddar
• Southwest: Diced green chiles, cilantro, and top with salsa to serve
• Mushroom & Swiss: Sautéed mushrooms + grated Swiss cheese
• Bacon & Chive: Crumbled cooked bacon + finely chopped green onions or fresh chives
• Ham & Cheese: Small diced ham + grated cheddar + finely chopped onion
• Sausage & Cheese: Crumbled cooked breakfast sausage + cheese of your choice
• Make your own: Use your favorite ingredients; chopped up leftover cooked veggies also make a great addition to egg bites

Storage & Reheating

• Store in an airtight container in the fridge for 4–5 days.
• Warm in a toaster oven for the best texture. Reheat in the microwave (at 50% power if possible) for 20–30 seconds.

Meal Prep Tip

Make a double batch and freeze half in a freezer bag. Let thaw in the fridge overnight, then reheat. You can also reheat them in a toaster oven straight from the freezer (but to be honest, the texture is better if you thaw overnight).

They’re also great on top of salads or tucked into English muffins to make breakfast sandwiches.

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