High-Protein Oven-Baked Egg Bites (Keto & Grab-and-Go)
Start your day (or fuel your snack!) with these incredibly easy and customizable high-protein egg bites. Perfect for meal prepping, they’re packed with flavor and make a convenient, low-carb breakfast or snack you can grab on the go.
Yields: 12 egg bites (using a standard 12-cup muffin tin) Prep time: 10 minutes Cook time: 25-30 minutes
Ingredients:
- 7 large eggs
- 1 cup (225g) full-fat cottage cheese (recommended for creaminess and richness, or low-fat for leaner)
- 4 slices Canadian bacon, diced (or cooked ham, turkey bacon, or crumbled cooked sausage)
- 1/2 cup shredded sharp cheddar cheese, divided (or your favorite shredded cheese like mozzarella or a blend)
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper, or to taste
- Optional add-ins:
- 1/4 cup finely diced bell pepper
- 1/4 cup finely chopped spinach (squeezed dry if frozen)
- 2 tablespoons sliced green onions or chives
- Non-stick cooking spray or silicone muffin liners
Equipment:
- Large mixing bowl
- Whisk
- Standard 12-cup muffin tin
Instructions:
- Preheat Oven & Prepare Muffin Tin: Preheat your oven to 350°F (175°C). Lightly grease a standard 12-cup muffin tin with non-stick cooking spray, or use silicone muffin liners for easy removal. Paper liners can sometimes stick to egg dishes.
- Prepare Egg Mixture: In a large mixing bowl, whisk together the eggs, cottage cheese, diced Canadian bacon, salt, and pepper until well combined. If using optional add-ins like bell pepper, spinach, or green onions, stir them into the mixture now.
- Fill Muffin Cups: Pour the egg mixture evenly into each prepared muffin cup, filling each about two-thirds full.
- Add Cheese Topping: Evenly sprinkle the shredded cheddar cheese over the top of the egg mixture in each muffin cup.
- Bake: Place the muffin tin on the middle rack of the preheated oven. Bake for 25-30 minutes, or until the egg bites are set, lightly golden brown, and puffed. A toothpick inserted into the center should come out clean.
- Cool & Serve: Carefully remove the muffin tin from the oven. Let the egg bites cool in the tin for 5 minutes before gently removing them.
- Enjoy! Serve warm, or cool completely and store for meal prep.
Storage & Reheating:
- Store cooled egg bites in an airtight container in the refrigerator for up to 4-5 days.
- Reheat in the microwave for 30-60 seconds, or in a toaster oven for a few minutes until warmed through.
Recipe Analysis & Dietary Classification
This recipe is a perfect fit for a healthy breakfast due to its simplicity, protein content, and flexibility.
- High Protein: Yes, this recipe is very high in protein. Eggs and cottage cheese are excellent protein sources, and the Canadian bacon adds more. This makes them incredibly satisfying and ideal for breakfast or a protein-rich snack.
- Low-Carb: Yes, this recipe is low-carb. All the ingredients are naturally low in carbohydrates, making these a great alternative to carb-heavy breakfast options.
- Keto: Yes, this recipe is keto-friendly.
- Eggs & Cottage Cheese: Staples for keto, providing protein and healthy fats. Using full-fat cottage cheese is ideal for keto macros.
- Canadian Bacon: Generally low-carb. Check labels for added sugars, but most are fine. Other meat options like sausage or regular bacon are also keto-friendly.
- Cheddar Cheese, Salt, Pepper: All keto-friendly.
- Optional Add-ins: Most low-carb vegetables like bell peppers, spinach, and green onions are suitable for keto in these quantities.
- Gluten-Free: Yes, this recipe is naturally gluten-free.
