These Protein Egg Bites are a simple, healthy, grab-and-go breakfast full of cheesy eggs, sausage, and spinach. They’re an easy and delicious way to add a burst of energy to your morning routine.
High Protein Egg Bites with Cottage Cheese
If you’re looking for a quick and easy way to add a little extra fuel to your day, this High Protein Egg Bites recipe is one of my current favorites. They’re similar to the egg bites at Starbucks, but far more tasty and you can customize them however you want.
Our protein-packed version uses whole eggs, egg whites, shredded cheddar cheese, and cottage cheese as the base. From there, feel free to experiment with different types of meat, veggies, and seasonings. Another reason to love these tasty little egg cups is that they are perfect for meal prepping. You can prep a bunch and freeze for later so they are ready to pop into the microwave for a quick last minute breakfast.
Ingredients in High Protein Egg Bites
- Green Onions - these should be thinly sliced before adding. You could also use chives.
- Eggs - this recipe calls for both whole eggs and egg whites. If you want to use only egg whites, you can substitute ¼ cup of liquid egg whites for each whole egg.
- Shredded Cheese - you can use shredded cheddar cheese, cheddar mixture, pepper jack cheese, mozzarella cheese, or any other cheese that you like.
- Cottage Cheese - this adds a cheesy, creaminess to the egg bites. You could also substitute cream cheese.
- Salt - sea salt works great.
- Pepper - I prefer freshly ground black pepper.
- Breakfast Sausage - any kind of breakfast sausage works great. Or, you can use diced ham, bacon, or even sauteed veggies if you want to make them vegetarian.
- Spinach - I recommend using fresh spinach rather than frozen for these egg bites. If you do use frozen, just be sure and squeeze all of the excess water from them first.
How to Make Protein Egg Bites
- Cook the sausage. Heat a skillet over medium high heat and add the breakfast sausage along with about ¼ cup of water. Use a spatula to break up the sausage as it cooks. Once cooked through, remove from the skillet and drain on a paper towel. Set aside.
- Blend the egg mixture. In a blender, add the sliced green onions, whole eggs, egg whites, and cottage cheese. Blend on low until the cottage cheese is well-blended.
- Assemble the egg bites. Spray muffin tins with nonstick cooking spray. In each muffin tin cup, add about 1 tablespoon each of the cooked sausage, chopped spinach, and shredded cheese. Then, pour the blended egg mixture into each muffin tin, filling about ⅔ to the top.
- Bake. Bake in a preheated 350 degree oven for 20-25 minutes, or until the edges are just golden brown and the eggs are set.
- Serve. Remove from the oven and allow to cool slightly before removing from the muffin tins and serving warm. Enjoy!
Here are a few ideas for Protein Egg Bite flavor variations:
- Ham and Cheese Protein Bites: In each mini muffin tin, add 1 tablespoon of chopped deli ham. Leftover holiday ham works great for this recipe, too.
- Sausage and Cheese Protein Bites: In a nonstick skillet, brown onions, garlic, and hot Italian sausage. Add 1 tablespoon of sausage to each muffin tin before adding the cheese.
- 3 Cheese Protein Bites: Add Parmesan cheese (or another similar variety) to the cheddar and cottage cheese.
- Veggie Protein Bites: Instead of using sausage, add 2-3 tablespoons of minced caramelized onions, red peppers, diced tomatoes, mushrooms, spinach, or your favorite veggies to each muffin tin. Leftover stir fry veggies work great too.
- Spinach and Feta Protein Bites: Incorporate chopped spinach and crumbled feta cheese into your egg mixture for a flavorful and protein-packed option.
- Bacon and Cheddar Protein Bites: Mix in crispy bacon bits and shredded cheddar cheese.
- Mushroom and Swiss Protein Bites: Sauté mushrooms and combine them with Swiss cheese.
- Buffalo Chicken Egg Bites: Mix shredded cooked chicken with buffalo sauce and blue cheese for a spicy, protein-packed breakfast with a kick.
- Pesto and Sun-Dried Tomato Egg Bites: Incorporate pesto sauce and chopped sun-dried tomatoes for a burst of Mediterranean flavors.
Frequently Asked Questions
You sure can! While the flavor will be slightly different, you can absolutely make Egg Bites using only egg whites. About ¼ cup of liquid egg whites is the equivalent of one whole egg, so for this recipe you would need to use 2 ½ cups of egg whites total.
If you don’t have muffin tins you can still make this recipe in a 9”x13” baking dish. Just spray with nonstick cooking spray, add your sausage, chopped spinach, and shredded cheese evenly over the bottom, then top with the egg mixture. The cooking time will be the only main difference. You will still want to bake just until the edges start to turn golden brown and the center is set.
Yes! To freeze Protein Egg Bites, just remove them from the muffin tins, allow to cool completely, then place in freezer bags or another airtight container. Freeze for up to 2 months, then thaw in a microwave or at room temperature for about 30 minutes.
Storing and Reheating
- Refrigerator: store leftover Protein Egg Bites in the refrigerator in an airtight container for up to 4 days.
- Freezer: store completely cooled Egg Bites in freezer bags or another airtight container in the freezer for up to 2 months.
- To reheat: you can reheat in the microwave or in a 320 degree oven for about 5 minutes, or until warmed through.
High Protein Egg Bites Recipe
- 2 Tablespoons Green Onions chopped
- 6 whole Eggs
- 1 cup Egg Whites
- 1 teaspoon Salt
- ¼ teaspoon Pepper
- 1 cup Cheddar Cheese shredded
- 1 cup Cottage Cheese
- 1 lb Breakfast Sausage
- 2 cups Fresh Spinach chopped
- Preheat oven to 350 degrees.
- Spray muffin tins with nonstick cooking spray and set aside.
- Heat a skillet over medium high heat and add the breakfast sausage along with about ¼ cup of water. Use a spatula to break up the sausage as it cooks. Once cooked through, remove from the skillet and drain on a paper towel. Set aside.
- In a blender, add the green onions, whole eggs, egg whites, salt, pepper, and cottage cheese. Blend on low until the cottage cheese is well-blended.
- In each muffin tin cup, add about 1 tablespoon each of the cooked sausage, chopped spinach, and shredded cheese. Then, pour the blended egg mixture into each muffin tin, filling about ⅔ to the top.
- Bake in your preheated oven for 20-25 minutes, or until the edges are just golden brown and the eggs are set.
- Remove from the oven and allow to cool slightly before removing from the muffin tins and serving warm. Enjoy!
More Quick and Easy Breakfast Recipes
- Overnight Oats
- Acai Bowl
- Blue Smoothie Bowl
- Easy Homemade Granola
- Sweet Potato Breakfast Casserole
- Triple Chocolate Oatmeal Energy Bites
- Mini Cheese Quiche
- Potato Crust Quiche
- Baked Denver Omelet
- More Breakfast Recipes
- More Healthy Meal Prep Recipes
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These Protein Egg Bites are a quick and easy way to add a burst of fuel to your breakfast routine. Full of protein-packed ingredients like eggs, cheese, and sausage, these tasty little bites are also perfect for meal prepping.