It’s not a secret that mornings can be chaotic—especially if they start a bit earlier than usual. Perhaps you’re running to the airport, or you’ve started working out in the a.m. before work. Maybe you (or the kids or grandkids) have an early-morning appointment. Or perhaps you’re just under the gun at work. Whatever the reason, sitting down for a nourishing breakfast isn’t always in the cards. But skipping that first meal—or grabbing something sugary on the go—isn’t an option. Not if you don’t want to be left dragging through the morning. That’s where these energizing high-protein egg bites come in.
They’re hand-held, fridge- and freezer-friendly, and packed with protein, making them a perfect make-ahead breakfast. Pop a couple in the microwave while you’re tying your shoes or pouring your coffee, and you’re out the door with real fuel in your system to take on your busy day.
Why We Love These Energizing High-Protein Egg Bites
These aren’t your average egg muffins. They’re light yet satisfying thanks to a secret ingredient: protein-rich cottage cheese. Plus, they’re made with just a touch of baking powder for extra fluff. Add in unflavored protein powder for a serious morning boost as well as sharp cheddar, spinach, and herbs for flavor and freshness.
Each bite is designed to nourish your busy lifestyle with:
- Plenty of protein to keep you full and focused
- Portable convenience—no utensils required
- Customizable ingredients to match your taste or what’s in the fridge
- Freezer friendliness for batch prep you’ll thank yourself for later
If you’re trying to get your whole troop out the door, there’s good news. They’re also a hit with kids and picky eaters. (Bonus, they’re a good way to get in some veggies early in the day.)
Ingredients
- 6 large eggs
- 1 cup low-fat cottage cheese
- 1/4 cup milk of choice
- 2 scoops BioTRUST unflavored protein powder
- 1/2 cup shredded sharp cheddar cheese
- 1/4 tsp baking powder
- 1/8 tsp salt
- 1/4 tsp black pepper
- Optional: pinch of smoked paprika or chili flakes for heat
- 1 cup fresh spinach chopped
- 2 Tbsp fresh parsley chopped (or 1 tsp dried)
Instructions
- Preheat oven to 375° F. Grease a non-stick muffin tin or line it with silicone or parchment liners.
- Crack your eggs into a big mixing bowl, and whisk them. Then add the cottage cheese, milk, and protein powder, mixing well as you add each ingredient.
- Stir in the cheddar, spinach, parsley, baking powder, salt, pepper, and any optional spices.
- Divide evenly among 12 muffin cups.
- Bake for 20 – 25 minutes or until puffed and set in the center.
- Let cool slightly before removing from the muffin tins.
- Store in the fridge for up to 5 days or freeze for up to 2 months.
- To reheat: Microwave on high for 30 – 60 seconds from the fridge or 60 – 90 seconds from frozen.
Nutrition
Variations on the High-Protein Egg Bites to Keep Breakfast Exciting
Once you’ve mastered the base, you can mix it up with whatever you have on hand. Try these tasty variations:
- Southwest: Add diced bell peppers (or green chilies), onions, and a dash of cumin or taco seasoning
- Mushroom + Swiss: Sub Swiss for cheddar and add sautéed mushrooms
- Greek-style: Add chopped olives, sun-dried tomatoes, and crumbled feta
- Zucchini boost: Grate in a bit of zucchini (squeeze out extra water first)
Pro tip: Avoid overfilling with wet ingredients or your bites may turn soggy. To help remove the excess liquid, lightly sauté onions, peppers, zucchini, etc. before adding the veggies to the egg mixture.
Final Bite
A wholesome breakfast doesn’t have to be complicated—or time-consuming. These high-protein egg bites are a simple, delicious way to power through your morning, whether you’re heading into meetings, a special event, or to the gym or trail. When meal prepping, whip up a batch to make your healthy mornings effortless—and get out the door on time and fueled up for a busy, focused morning—no matter what comes your way.
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