High Protein Egg Bites

These high protein egg bites are a savory, make-ahead breakfast solution perfect for busy mornings. Packed with turkey sausage, spinach, cottage cheese, and cheddar, each bite delivers 11g of protein and under 100 calories — all in a delicious, portable format.

Why You’ll Love This Recipe

• High in protein and low in carbs

• Quick prep and fast baking time

• Great for meal prep — lasts up to a week

• Freezer-friendly and easy to reheat

• Customizable with your favorite add-ins

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 12 fully cooked turkey sausage links, chopped

• 4 large eggs

• 1/2 cup egg whites

• 1 cup 2% cottage cheese

• 1/2 cup shredded cheddar cheese, divided

• 1 teaspoon salt

• 1/2 teaspoon black pepper

• 1/2 teaspoon garlic powder

• 1/2 teaspoon onion powder

• 2 oz baby spinach

directions

1. Preheat oven to 400°F (200°C). Spray a 12-cup muffin tin with non-stick spray.

2. Evenly distribute the chopped turkey sausage into the muffin cups.

3. In a blender, combine eggs, egg whites, cottage cheese, 1/4 cup of the cheddar cheese, salt, pepper, garlic powder, and onion powder. Blend until smooth.

4. Add baby spinach to the blender and pulse a few times until roughly chopped into the mixture.

5. Pour the egg mixture evenly into each muffin cup, filling them about 3/4 full.

6. Sprinkle the remaining cheddar cheese on top of each cup.

7. Bake for 12–15 minutes, or until the egg bites are puffed and fully set.

8. Let cool slightly before removing from the pan. Store in the refrigerator once cooled.

Servings and timing

Servings: 12 egg bites
Prep Time: 5 minutes
Cooking Time: 12 minutes
Total Time: 17 minutes
Calories: Approximately 99 kcal per egg bite

Variations

• Use cooked chopped vegetarian sausage in place of turkey sausage

• Add finely diced bell peppers or mushrooms for extra veggies

• Swap cheddar with mozzarella, pepper jack, or feta cheese

• Add a pinch of crushed red pepper for some heat

• Use kale instead of spinach for a heartier green

storage/reheating

• Store egg bites in an airtight container in the fridge for up to 7 days

• Freeze in a single layer, then transfer to a freezer-safe bag; freeze for up to 2 months

• Reheat in the microwave for 30–45 seconds (from fridge) or 60–75 seconds (from frozen)

• Great for meal prep — make a batch and enjoy throughout the week

FAQs

Can I use liquid egg whites instead of whole eggs?

Yes, just adjust the quantity to match — about 3 tablespoons per egg.

Do I need to cook the spinach first?

No, it blends into the mixture raw and cooks perfectly in the oven.

Can I make these without a blender?

You can whisk the ingredients well by hand or use a food processor if you prefer.

What’s the texture like?

Light, fluffy, and slightly creamy from the cottage cheese.

Can I use silicone muffin molds?

Yes, they work great and make removal even easier.

Are these gluten-free?

Yes, this recipe is naturally gluten-free.

Can I double the recipe?

Absolutely. Just use two muffin tins or bake in batches.

What’s the best way to remove them from the tin?

Let them cool slightly, then gently loosen with a butter knife around the edges.

Are these good cold?

Yes, they can be eaten cold, though they’re best warm.

Can I omit the cheese?

Yes, but the flavor and texture will change slightly. Cottage cheese helps with moisture and structure.

Conclusion

High-protein egg bites are a nutritious, quick, and portable breakfast option that keeps you full and fueled throughout the day. Easy to customize and ideal for batch cooking, they’re the perfect solution for meal preppers, busy mornings, or healthy snacking anytime.

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