Mini Egg Bites

Mini Egg Bites are packed with protein with help from one sneaky source! Fill with your favorite toppings for a filling breakfast or snack.

The main thing you need to know about Mini Egg Bites is that I recently told my middle child I had a special after-school snack for him and he asked: “IS IT EGG BITES?!”

It wasn’t, sadly, but that’s how good these poppable, protein-packed egg bites are! They’re perfect to bake then eat fresh, but also terrific for meal prep since they reheat wonderfully. Plus like I said – they’re great for kids, and kids at heart.

Watch How to Make Them!

Protein-Packed Breakfast or Snack

Mini Egg Bites are essentially mini frittatas or omelets that are packed with protein from the addition of eggs, meat, shredded cheese, PLUS blended cottage cheese in each bite.

Don’t run away CC-haters! You’d have no idea they’re in these mini egg cups. Once the cottage cheese is blended with eggs, they give each egg cup a rich and creamy texture, plus a boost of protein. With egg prices the way they are these days, cottage cheese also helps to stretch the eggs and make them go further. You’ll get 48 mini egg bites using this recipe, and for WAY less money than Starbucks’ egg bites which cost $5+ for two!

Plus, AWWW, look at them! Mini Egg Bites are too cute and truly irresistible!

Ingredients Needed

All you need is a handful of everyday ingredients to make these egg cups. Raid the refrigerator for…

Eggs: you’ll need 8 large eggs for this recipe.
Meat: I love making these egg bites with cooked and crumbled bacon, browned breakfast sausage, or finely diced ham.
Cheese: we always have shredded sharp cheddar cheese on hand, but you can use whatever you love.
Cottage cheese: I use 2% low-fat cottage cheese, but feel free to use what you like best.

Egg Cup Variations

This is a great recipe to mix up and make your own. If you want to add veggies to your egg cups, be sure to saute them until tender before adding them to the pan. Here are some tasty combos to try!

Mushrooms and swiss cheese
Ham and cheddar cheese
Broccoli and cheddar cheese
Bacon and gruyere cheese
Peppers, onions, and monterey jack cheese
Spinach, tomato, and parmesan cheese or feta cheese

What Kind of Pan To Use

Egg-based recipes are notorious for sticking to metal muffin tins, even after giving them a thorough coating of cooking spray. Ask me how I know. That said, I HIGHLY recommend you use a silicone baking pan for this recipe. They’re dishwasher safe and I can’t think of a single food that would stick to it.

There are a ton of different styles of silicone mini muffin pans out there so, depending on the dimensions of the cups in your particular pan, you might get more or less mini egg muffins out of this recipe than I do, and your baking time might be more or less.

For example, if the cups in your pan are more wide and shallow vs narrow and deep, you could get less bites and cooking time could be less. All that said, here are two pans I recommend:

24 cup Confetti Silicone Mini Muffin Pan (shown in photo below)
2 x 24 cup Red Silicone Mini Muffin Pan (shown in process photos)

I like to place the pans on a baking sheet to make transferring them in and out of oven safe and easy.

How to Store, Reheat, and Freeze

Like I said, these Mini Egg Bites reheat like a dream. My 6 year old can even place however many he wants on a plate then microwave them until warm. Breakfast and snack independence, FTW!

How to store: Cool egg bites on a cooling rack on the counter then transfer to a storage dish with a lid and refrigerate for 4-5 days.
How to reheat: Place desired amount of egg bites on a plate then reheat in the microwave on high until warmed through – 30 seconds to 1 minute depending on how many you are reheating.
How to freeze: Place cooled egg bites back into the cooled silicone mini muffin pan then freeze until solid. Transfer frozen egg bites to a freezer-safe Ziplock bag or freezer-safe/airtight container and freeze for up to 3 months.
How to reheat from frozen:Place desired amount of frozen egg bites on a plate then microwave on 50% power until warmed through, 1 – 2 minutes depending on how many you’re reheating. You may want to give them a few seconds of high heat right at the end.

Alright – let’s get these bitty baby bites with big flavor onto your table!

How to Make Mini Egg Bites

Start by adding large eggs, cottage cheese, a pinch of salt, plus black pepper into a blender. No whisk required!

Blend until the mixture is very smooth and creamy – I usually only have to blend on low to get everything nice and smooth. Set the egg mixture aside.

Next place two, 24 cup mini muffin pans on a baking sheet to make transferring to the oven easy, then add a teaspoon or so of the meat of your choice to each mini muffin cup.

I’m showing browned breakfast sausage and cooked and crumbled baconhere.

Next add a pinch of shredded sharp cheddar cheese to each mini muffin cup. Again, about a teaspoon or so.

Pour the egg and cottage cheese mixture to just below the top of each mini muffin cup.

The egg bites will pop UP a little during the baking process, but they shouldn’t puff OUT too much.

More Easy Breakfast Ideas

Baked Oatmeal Cups
Crock Pot Breakfast Casserole
Gluten Free Apple Muffins
Green Smoothie Muffins
Make Ahead Breakfast Bowls
High Protein Overnight Oats
Maple Pumpkin Oatmeal Breakfast Bars

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Description

Mini Egg Bites are packed with protein with help from one sneaky source! Fill with your favorite toppings for a filling breakfast or snack.

Ingredients

48 mini egg bites

8 large eggs
1/2 cup cottage cheese
pinch of salt
1/2 teaspoon pepper
1lb bacon, cooked and crumbled OR 1/2lb breakfast sausage, browned
1 cup shredded sharp cheddar cheese

Directions

Place a baking dish on the bottom rack of the oven then fill with a couple inches of very hot water. Close oven door then preheat oven to 325 degrees.
To a blender, add eggs, cottage cheese, salt, and pepper then blend until very smooth.
Place 2, 24 cup mini silicone muffin pans on top of a half sheet pan (see notes re: size of mini muffin pan and how many bites you’ll get if your pan has different dimensions than mine!) Fill each cup with a small amount of crumbled bacon or browned sausage, and shredded cheese, then fill to just below the top with the egg and cottage cheese mixture.
Bake for 20-25 minutes, rotating the sheet pan halfway through, or until the centers of the bites are set. Let cool for 2-3 minutes in the mini muffin pan then pop bites out of the pan and transfer to a cooling rack. Enjoy warm, or let cool completely then store in an airtight container in the fridge for 3-4 days.
To reheat:Place desired amount of egg bites on a plate then reheat in the microwave on high until warmed through – 30 seconds to 1 minute depending on how many you are reheating.
To freeze: Place cooled egg bites back into the cooled silicone mini muffin pan then freeze until solid. Transfer frozen egg bites to a freezer-safe Ziplock bag or freezer-safe/airtight container and freeze for up to 3 months.
To reheat from frozen: Place desired amount of frozen egg bites on a plate then microwave on 50% power until warmed through, 1 – 2 minutes depending on how many you’re reheating. You may want to give them a few seconds of high heat right at the end.

Notes

Different silicone mini muffin pans have different cup widths and depths, which could affect baking time and how many mini egg bites you’ll get from this recipe. The silicone mini muffin pans I use have a cup width of 1.5” and depth of .9”.
Feel free to use any combo of meat, cheese, and/or veggies you like in these mini egg bites to make them your own!

This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.

Video

Photos by Ashley McLaughlin

Mini Egg Bites - Protein Packed + Perfect for Meal Prep (2024)

FAQs

How long can egg bites last in the fridge? ›

Technique tip: Store the egg bites in the refrigerator for up three to five days, or in the freezer in an airtight container or freezer zip-top plastic bag for up to two months. Reheat in the microwave for 30 to 60 seconds.

Keep Reading ›

Are egg bites a good source of protein? ›

Are egg bites a good source of protein? Yes, these egg bites are a great source of protein with about 12 grams per serving.

How much protein is in 2 egg bites? ›

Two egg bites yield 14 grams of protein and two whole eggs. After baking, store in an airtight container in the refrigerator for breakfast throughout the week. If you prepare a couple combinations and in bulk, you can freeze the bites for future consumption.

Can scrambled eggs be meal prepped? ›

A: Eggs are one of the quickest products to meal prep. Find out how many portions you need for the week ahead, cook the eggs (cooking scrambled eggs only takes ca. 15 minutes), and then divide the food into individual portions to store in the fridge.

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How do you reheat refrigerated egg bites? ›

These egg bites can be stored in the refrigerator for up to one week. To reheat the egg bites from the refrigerator, place them under the broiler on low in the oven for 1-2 minutes or in a microwave for 30-60 seconds. These egg bites can be stored in the freezer for up to 6 months.

Is it OK to freeze egg bites? ›

Transfer frozen egg bites to a freezer-safe Ziplock bag or freezer-safe/airtight container and freeze for up to 3 months. How to reheat from frozen: Place desired amount of frozen egg bites on a plate then microwave on 50% power until warmed through, 1 – 2 minutes depending on how many you're reheating.

Find Out More ›

Are egg bites good for weight loss? ›

"Egg Bites are the perfect weight loss breakfast on the go," says Britt Bailey, MSNHP, RDN, LDN. "One serving has 170 calories and 12 grams of protein. I do recommend two orders of Egg Bites.

Get More Info Here ›

How much protein is in 3 egg bites? ›

Serving size- 3 egg bites, 250 cals, 34 grams of protein !! #starbucks #eggbites #cooking.

Are Starbucks egg bites real eggs? ›

Varieties of Starbucks egg bites

While all three contain egg and cottage cheese as a base, the additional components vary. Each variety is characterized by a fluffy texture, attributed to the sous vide cooking technique used in their preparation.

View Details ›

How much protein do I need a day? ›

Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, that's 200–700 calories from protein, or 50–175 grams. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight.

Are egg bites unhealthy? ›

We may be fooling ourselves if we think egg bites are actually part of a nourishing diet. The item is not healthy, it's healthy-ish. You're scarfing down 470 milligrams of sodium in a pair of egg bites, which is equivalent to a Gatorade, RXBar or four Reese's Peanut Butter Cups.

Keep Reading ›

How much do Trader Joe's egg bites cost? ›

Spotted by @traderjoesgeek at their local supermarket, each two-pack is $3.49, or about $1 less than you'd typically pay for a duo at Starbucks.

Explore More ›

How do you reheat eggs for meal prep? ›

Place the dish in an oven-safe container, cover it with foil to prevent drying out, and warm it for about 15-20 minutes until heated through. Or you can use the microwave on a low power setting, heating in short bursts to avoid recooking the egg. Adjust the timing based on your microwave's power.

Keep Reading ›

Can you microwave eggs for meal prep? ›

Pop your cup in the microwave and microwave on high for 30 seconds, take it out and stir it, then microwave it again for 30 seconds, stir. The egg should be cooked through at this point, but if not just go ahead and microwave again in 30 second intervals until the the egg is cooked through.

Discover More ›

How do you freeze eggs for meal prep? ›

Simply take a muffin pan, I like using this silicone form and crack an egg into each muffin cup. Add 1/8 teaspoon of salt or sugar. Whisk each egg carefully with a fork or small whisk to break up the yolk until just beaten. Place the muffin pan in the freezer to completely freeze the eggs.

Get More Info Here ›

How can you tell if a refrigerated egg has gone bad? ›

If the eggs sink to the bottom and lay flat on their side, they're still fresh. If they sink, but stand on one end at the bottom of the glass or bowl, the eggs are not as fresh but still edible. An egg that floats to the top is not fresh and could be spoiled.

Read The Full Story ›

Can I eat eggs after 2 months in the fridge? ›

Information. Eggs may be refrigerated three to five weeks from the day they are placed in the refrigerator. The "Sell-By" date will usually expire during that length of time, but the eggs will be perfectly safe to use. Always purchase eggs before the "Sell-By" or EXP (expiration) date on the carton.

Read The Full Story ›

Do pickled eggs go bad in the fridge? ›

Pickled eggs can be stored in the refrigerator for up to 2-3 months, but they are best when consumed within the first month for optimal flavor.

Explore More ›

How long do liquid eggs last in fridge? ›

If the container for liquid products bears a Use-By date, observe it. Liquid egg products without an expiration date can be stored at 40 °F or below for up to seven days. Once opened, use within three days. Don't freeze opened cartons or refreeze frozen cartons that have been thawed.