Egg Bites Recipe: Delicious, Healthy, and Keto-Friendly Variations

Total Time: 30 mins Difficulty: Beginner
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Are you searching for a quick, delicious, and nutritious breakfast option to jumpstart your day? Look no further than these delightful egg bites!

Perfectly portioned and packed with protein, these egg bites are a versatile dish that you can customize to suit your taste preferences.

Whether you’re a fan of classic flavors like bacon and cheddar or prefer a veggie-packed option with spinach and bell peppers, this recipe is sure to become a morning favorite.

These are super easy to make ahead and ideal for busy mornings, these egg bites are a convenient and wholesome way to enjoy a satisfying breakfast on the go.

Let’s dive into the recipe and discover how you can create these delectable bites in your own kitchen!

Egg Bites Health Benefits

These egg bites are not only easy to make, but there are great health benefits to them as well, including:

  • High Protein: Eggs are an excellent source of high-quality protein, which is essential for muscle repair and growth.
  • Low Carb: Egg bites are naturally low in carbohydrates, making them suitable for low-carb and keto diets.
  • Rich in Vitamins: Eggs contain essential vitamins & nutrient, including B12, D, and A.
  • Minerals: Eggs provide essential minerals such as iron, zinc, and selenium.
  • Healthy Fats: Essential for brain and heart health. Adding ingredients like cheese, avocado, or smoked salmon introduces healthy fats that are beneficial for heart health.
  • Customizable: Can be tailored to fit various dietary needs and preferences.

Basic Egg Bites Recipe

Ingredients:

  • 8 large eggs
  • ½ cup cottage cheese
  • ½ cup shredded cheddar cheese
  • ½ cup diced cooked bacon or ham
  • ¼ cup diced bell peppers
  • ¼ cup diced onions
  • Salt and pepper to taste
  • Cooking spray or muffin liners

Instructions:

  1. Preheat your oven to 350°F (175°C).
  2. Spray a muffin tin with cooking spray or line with muffin liners.
  3. In a blender, combine the eggs and cottage cheese. Blend until smooth.
  4. Pour the egg mixture into a mixing bowl and add the shredded cheese, bacon or ham, bell peppers, onions, salt, and pepper. Stir to combine.
  5. Pour the mixture evenly into the prepared muffin tin.
  6. Bake for 20-25 minutes, or until the egg bites are set and lightly golden on top.
  7. Allow to cool slightly before removing from the muffin tin.

Storage and Reheating

Storage:

  • Refrigerator: Store egg bites in an airtight container in the refrigerator for up to 4-5 days.
  • Freezer: To freeze, place cooled egg bites on a baking sheet in the freezer for 1-2 hours, then transfer to a freezer-safe bag or container. They can be frozen for up to 3 months.

Reheating:

  • Microwave: Reheat in the microwave for 30-60 seconds or until warmed through.
  • Oven: Reheat in a preheated oven at 350°F (175°C) for about 10 minutes.

Tips for Perfect Egg Bites

  1. Blend Thoroughly: Ensure that the eggs and cottage cheese or heavy cream are well-blended to achieve a smooth, creamy texture.
  2. Grease the Muffin Tin Well: This will help prevent sticking and make it easier to remove the egg bites.
  3. Customize to Taste: Feel free to experiment with different cheeses, meats, and vegetables to find your favorite combination.
  4. Don’t Overbake: Keep an eye on the oven to avoid overbaking, which can make the egg bites dry and rubbery.

Egg Bites Variation Options

  • Vegetarian:
    • Substitute the bacon or ham with diced mushrooms and spinach.
  • Mediterranean:
    • Add chopped sun-dried tomatoes, feta cheese, and spinach.
  • Mexican:
    • Add diced jalapeños, pepper jack cheese, and a sprinkle of cilantro. Serve with salsa on the side.
  • Keto-Friendly:
    • Use heavy cream instead of cottage cheese for a higher fat content. Add cooked sausage, shredded mozzarella, and chopped broccoli.
  • Dairy-Free:
    • Substitute the cottage cheese with a dairy-free yogurt and the shredded cheese with a dairy-free cheese alternative. Add diced tomatoes and zucchini.
  • Smoked Salmon:
    • Add chopped smoked salmon, cream cheese, and dill.
  • Italian:
    • Add diced tomatoes, mozzarella cheese, and fresh basil. Optionally, include some chopped olives.
  • Greek:
    • Use feta cheese, spinach, and Kalamata olives. Add a touch of oregano for extra flavor.
  • Herb and Garlic:
    • Mix in finely chopped fresh herbs like parsley, chives, and thyme. Add a touch of garlic powder or minced garlic.
  • Spicy Chorizo:
    • Add cooked, crumbled chorizo sausage, diced bell peppers, and a pinch of smoked paprika.

Nutritional Information (per serving, approx.)

  • Calories: 120-150 (varies with added ingredients)
  • Protein: 8-10g
  • Carbohydrates: 2-4g
  • Fat: 8-10g
  • Fiber: 0-1g
  • Sugar: 1g

Keto-Friendly Option

Ingredients:

  • 8 large eggs
  • ½ cup heavy cream
  • ½ cup shredded mozzarella cheese
  • ½ cup cooked sausage, crumbled
  • ¼ cup chopped broccoli
  • Salt and pepper to taste

Instructions:

  1. Preheat your oven to 350°F (175°C).
  2. Spray a muffin tin with cooking spray or line with muffin liners.
  3. In a blender, combine the eggs and heavy cream. Blend until smooth.
  4. Pour the egg mixture into a mixing bowl and add the shredded mozzarella, cooked sausage, chopped broccoli, salt, and pepper. Stir to combine.
  5. Pour the mixture evenly into the prepared muffin tin.
  6. Bake for 20-25 minutes, or until the egg bites are set and lightly golden on top.
  7. Allow to cool slightly before removing from the muffin tin.

Nutritional Information for Keto-Friendly Option (per serving, approx.)

  • Calories: 160-180
  • Protein: 10g
  • Carbohydrates: 2g
  • Fat: 12g
  • Fiber: 0.5g
  • Sugar: 1g

Nutritional Information (per serving, approx.)

Basic Recipe

  • Calories: 130
  • Protein: 9g
  • Carbohydrates: 2g
  • Fat: 9g
  • Fiber: 0.5g
  • Sugar: 1g

Keto-Friendly Option

  • Calories: 170
  • Protein: 11g
  • Carbohydrates: 1g
  • Fat: 14g
  • Fiber: 0g
  • Sugar: 0g

Vegetarian Option

  • Calories: 120
  • Protein: 8g
  • Carbohydrates: 3g
  • Fat: 8g
  • Fiber: 1g
  • Sugar: 1g

Mediterranean Option

  • Calories: 140
  • Protein: 8g
  • Carbohydrates: 3g
  • Fat: 10g
  • Fiber: 1g
  • Sugar: 2g

Mexican Option

  • Calories: 150
  • Protein: 9g
  • Carbohydrates: 2g
  • Fat: 11g
  • Fiber: 1g
  • Sugar: 1g

Enjoy these versatile, delicious, and healthy egg bites as a convenient breakfast, snack, or meal prep option!

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Difficulty: Beginner Prep Time 10 mins Cook Time 20 mins Total Time 30 mins

Ingredients

Instructions

  1. Preheat your oven to 350°F (175°C).
  2. Spray a muffin tin with cooking spray or line with muffin liners.
  3. In a blender, combine the eggs and cottage cheese. Blend until smooth.
  4. Pour the egg mixture into a mixing bowl and add the shredded cheese, bacon or ham, bell peppers, onions, salt, and pepper. Stir to combine.
  5. Pour the mixture evenly into the prepared muffin tin.
  6. Bake for 20-25 minutes, or until the egg bites are set and lightly golden on top.
  7. Allow to cool slightly before removing from the muffin tin.

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