Egg Bites

🥚 Protein-Packed Egg Bites: My Breakfast Game-Changer

I don’t know about you, but for years I struggled to eat breakfast, I just wasn’t hungry. At the ripe old age of “not 30 anymore” (okay, I’m 60 and menopausal), I’ve learned that my body runs so much better with a high-protein breakfast within an hour of waking. But, I’m still not the best morning person I really need a high protein breakfast that doesn’t require much brain power.

Let’s be honest—I don’t always hit that hour mark. But usually within two hours, I’m fueled up and ready to go. And the secret? These incredible, make-ahead egg bites.

---

Why Egg Bites?

There are tons of copycat Starbucks egg bite recipes online, and I’ve tried more than a few. But I finally landed on one that I love—and more importantly, one that’s flexible and easy to tweak to meet your protein goals.  This recipe is inspired by @beckiyoord and has that same soufflé-like texture we all love about the Starbucks without all the additives!

These egg bites are:

• ✅ High in protein
• ✅ Freezer-friendly
• ✅ Customizable
• ✅ Done in one batch (makes 24!)

If you’re aiming for at least 36g of protein in the morning, try three bites made with the recipe below (especially if you skip the veggies and use 12 oz of egg whites). I promise, you’ll stay full for hours.

---

🛠 My Must-Have Tool: Silicone Muffin Pans

If you don’t already have one, do yourself a favor and grab a silicone muffin pan. Not all silicone muffin pans are alike – I have a set of red pans, also silicone, but the egg bites stick terribly, even with greasing. If you purchase this Trudeau brand from Amazon – no greasing needed. The egg bites pop out like magic. I got mine at Costco, but you can also find them on Amazon – Silicone Muffin Pan (same brand—still worth every penny!).

This batch came out a bit darker than I like, but some is just the color of the meat – I used loose chicken chorizo I got at Sprouts and it had a deep red color. They were delicious!

---

👩‍🍳 How to Make the Egg Bites

Prep Time: 15 min
Cook Time: 30–40 min
Yields: 24 egg bites

🔥 Instructions:

1. Preheat oven to 325°F.
2. Fill a 9×13″ baking dish halfway with water and place it on the lower rack while the oven preheats. This creates steam for that perfect soufflé-like texture.
3. Using a blender, mix up your egg mixture (see ingredients below) and pour into silicone muffin cups. You just want it blended, so use the Stir function, whipping will change the texture. Fill each to the top.
4. Bake for 20 minutes, then rotate pans and bake another 10–20 minutes, until puffed up but not browned.
5. Cool in the pan for 20 minutes, then transfer to a wire rack to cool completely.
6. Store in a sealed glass container in the fridge for up to a week. I love this one!

---

⚖️ Nutrition Estimates (Per Egg Bite)

• ~100 calories
• ~12g protein
• 6–10g fat (depending on meat used)

Want precise macros? Plug your exact ingredients into MyFitnessPal or another tracker. But generally, 3 bites = 36g protein and a very satisfied you.

---

🧾 Ingredients

• 1 dozen pasture-raised eggs
• 2 cups full-fat cottage cheese (I love Good Culture Cottage Cheese, but any brand works)
• 6–12 oz liquid egg whites (use less if adding veggies)
• 2 Tbsp Arrowroot Powder
• 1 tsp quality sea salt (I only use Redmond Real Salt)
• Black pepper to taste

---

🥩 Protein Options (Choose One or Combine)

• 1½ lbs chicken sausage (spicy or regular)
• 1½ lbs ground turkey (add Organic Chipotle Powder for extra kick!)
• ½ lb ground turkey + 1 lb Primal Turkey Blend (from Sprouts – includes organ meats but you won’t taste them!)
• 1 lb chopped and rendered bacon
• Or… whatever protein suits your fancy!

---

🥬 Optional Add-Ins

Veggies (up to 2 cups, sautéed):

• Spinach
• Broccoli
• Red, green, or yellow bell peppers
• Mushrooms

Cheese (optional):

• ½ cup shredded cheese (I usually skip it, but if you love it, go for it—just grate your own to avoid added fillers like cellulose.)

---

✨ Final Thoughts

These egg bites have become my go-to breakfast. I make them once a week, and I’m set! They’re customizable, freezer-friendly, and give me the protein my body craves.

Have questions or want to share your version? Leave a comment below or tag me on Instagram—I’d love to see your creations!