Baked Egg Bites Recipe

    
Chef Mario Limaduran
Chef Mario Limaduran

My inspiration when developing these came from the Starbucks egg bites. When I’m on the road and tight on time, these egg bites tend to be my breakfast and my saving grace. I developed these to make sure they were both high in protein and in fat.

How to Make Egg Bites

A cool fact about this recipe is that I refined it over 6 months while cooking for UFC athletes. This used to be one of the snacks I would make for them during any given fight week. Originally, this recipe was created to sous vide the bites in a water bath, but in order to give you an amazing snack, I've adjusted the recipe so you can bake them at home.

To increase the protein quantity in each of them, I combined whole eggs with egg whites. Given that egg whites are pure protein, this egg mix is in a way 'fortified' to provide 7 grams of protein per bite. The yolks and oil provide the necessary fattiness to make this palatable and moist, and the cottage cheese aids in the fluffiness. Use this recipe as a general guide, but keep in mind you can add any extra ingredients you'd like when making these at home.

Add variety with things like soyrizo or chorizo (personal fave), pre-baked bacon chopped into pieces, or cooked veggies like spinach, tomato, bell peppers, or mushrooms. In addition to the cottage cheese, feel free to add some shredded cheese to this mix and I promise these meal prep egg bites won’t disappoint. Best of all? This recipe yields 12 bites, meaning you can make them once and enjoy them all week!

Measure each egg bite to 50g of the egg mix for exact macros as shown on this recipe.

Ingredients:

Kitchen Needs:

  • 12-hole muffin tray, ideally non-stick
  • Baking sheet (to set muffin tray in)
  • Blender or immersion blender
  • Bowls (large and small)
  • Food scale
  • Oven

These egg bites are keto friendly with 3.5 grams of fat per serving, 6 grams of protein, and only 1 gram of carbohydrates!

Baked-Egg-Bites-Recipe1

Step One: Measure Ingredients Into a Bowl and Blend

Preheat your oven to 375°F.

In a large bowl, add whole eggs, egg whites, cottage cheese, salt, black pepper, and tabasco. 

If you have an immersion blender (stick blender), blend in the bowl until all ingredients are fully incorporated. If you don't have one, use a regular blender and blend starting slow while consistently increasing the speed. Blend for 30 seconds or until mix looks fully incorporated. Keep in blender to easily portion into 50g servings.

Step Two: Spray Muffin Pan and Weigh Egg Bites

Liberally spray your muffin pan with spray oil. Coat every corner of each muffin mold. Spread oil with a paper towel and respray lightly once again to ensure proper lubrication.

Place a small bowl on top of a food scale, and measure 50g for each egg bite. Empty the weighed liquid into one muffin mold. Repeat until all egg mix is portioned. If there's a small quantity left, feel free to evenly distribute amongst the 12 muffin molds. This won't affect the nutritional content.

Step Three: Bake, Cool, Store

Grab a baking sheet pan and add about 1/2" of water on the bottom. Set the muffin pan in the sheet pan and carefully place this set up in the oven. The water will create humidity to help cook the eggs evenly.

Bake the egg bites for 15 minutes, rotating the muffin pan 180 degrees halfway through the baking process to ensure even cooking. Set a timer for 7.5 minutes each time. Keep a close eye on the bites as they cook. If bites are beginning to inflate like a balloon, remove the bites from the oven to avoid over cooking, as this indicates these are done cooking. Once time is up, check the doneness by poking a couple of the egg bites with a toothpick or a cake tester in the middle. No egg should stick to it. If the bites need a little extra cooking, add 2 minutes at a time.

Once done, remove from oven, let muffin pan cool slightly and using a butter knife or an offset spatula, carefully scrape the sides of each muffin pan and remove the bites from the molds. Carefully discard the water on the bottom sheet pan.

 Cool down completely and transfer to containers to store. 

Baked-Egg-Bite-Recipe-in-Muffin-Pan

Use silicon molds if you have them, as these are easier to handle once the egg bites are baked (see bottom middle example).

Storing and Shelf Life

I suggest you stack these egg bites in deep Tupperware and store them covered in the refrigerator. Avoid pressing down and squishing them however. Make sure they are cooled down completely before covering with a lid. Storing any food covered while still warm creates the perfect breeding ground for bacteria and can cause food borne illnesses and food spoiling. Save these for no more than 5 to, at most, 7 days.

Serve this With

Egg bites are super functional and can work incredibly well as your breakfast, a mid-day snack or as supplemental protein for your lunch. Check our these healthy high fat sauces you can dress these with, or put them into a healthy breakfast sandwich.

Want to get more out of your weekly meal prep efforts? Stick to your calorie goals and maximize results with this free meal prep toolkit for weight loss. An RD-written guide complete with macro meal planner, food lists, and expert advice to help you lose weight quickly.

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Breakfast, Snack
American
diabeticdiet, lowcarbdiet, lowcaloriediet, vegeteriandiet, glutenfreediet, lowlactosediet
Baked-Egg-Bites-Recipe-On-A-White-Plate-With-Cherry-on-Vine-Tomatoes-in-the-Background

Baked Egg Bites Recipe

Cook time: 15 min
Prep time: 5 min
Yield: 12
Print Recipe

Description

Egg bites are the perfect compressed protein and fat option for your snack or breakfast needs. Use this recipe as your backbone and add ingredients like par-baked bacon, vegetables, or any spices to add variety and flavor to your meal prep! Get creative!

Ingredients

  • 8 eggs, whole, cracked
  • 5.5 oz egg whites
  • 5 oz cottage cheese, full fat
  • 2 teaspoons avocado oil
  • Dash of Tabasco
  • ½ teaspoon kosher salt
  • ¼ teaspoon black pepper
  • Spray oil, coconut oil ideally

Instructions

  1. Preheat oven to 375F.
  2. In a large bowl, mix whole eggs, egg whites, cottage cheese, salt, pepper, oil, and tabasco. Add all ingredients in a blender and bland for 30 seconds until fully incorporated. Blend in batches if needed.
  3. Using a muffin pan, liberally coat each muffin mold with coconut oil spray. Coat all sides by spreading the oil with a paper towel, then spray one more time.
  4. In a separate, small bowl, weigh out 50g of the egg mix and transfer to the muffin mold. Repeat until all the egg mix is portioned.
  5. Add about 1/2" of water to a baking sheet and place the muffin pan inside the water-filled baking sheet. Bake in the preheated oven for 15 minutes, rotating the pan halfway through the cooking process. Set a timer.
  6. Once time is up, check the doneness by poking a couple of the egg bites with a toothpick or a cake tester. No egg should stick to it. If the bites need a little extra cooking, add 2 minutes at a time. Remove from oven and use a butter knife or offset spatula to scrape the sides of each muffin pan.
  7. Transfer to a wire rack and let cool. Store in an airtight container in the fridge. Stack them but don't squish.

Notes

  • Cool the bites down completely before storing. Feel free to cool completely in the fridge. Only cover container once cooled down.

Nutrition facts

serves 12
Calories Per Serving: 60
% Daily Value
4% Total Fat 3.5g
43% Cholesterol 130mg
7% Sodium 150mg
0% Total Carbohydrate 1g
0% Sugars 1g
Protein 6g
Vitamin A 69.73mcg
Vitamin C 0.00mcg

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