Eggs bites are so versatile. You can basically use what ever ingredients you have on hand. I like to batch bake these and put them in the freezer for a quick grab and go snack, high protein breakfast, or easy lunch when time is tight.
Whether, you are following a keto, gluten free, or just trying to increase your protein these are the 10 best high protein egg bite recipes can be made to tailor, your preferred liking and diet.
You can learn how to make Perfect Hard Boiled Eggs HERE This blog posts, shares how to have hard boiled eggs that peel easily every time.
Why You’ll Love Egg Muffin Cups
- High in protein
- Easy to meal prep
- Customizable for any diet (keto, paleo, Whole30, vegetarian)
- Freezer-friendly
- Great for breakfast, snacks, or lunchboxes
Below I give you some wonderful egg bite combinations to try.
1. Vegetable Egg Bites
These are loaded with colorful veggies like bell peppers, spinach, red onion, and cherry tomatoes. Great for vegetarians and anyone trying to sneak in more greens.
Ingredients: Eggs, spinach, bell peppers, red onion, cherry tomatoes, salt, pepper
2. Bacon, Egg & Cheese Muffins
These muffins are rich, savory, and satisfying. Perfect for keto or low-carb diets.
Ingredients: Eggs, cooked bacon, shredded cheddar, heavy cream, green onions
3. Spinach & Feta Egg Cups
Inspired by Mediterranean flavors, these egg muffins pair perfectly with a slice of avocado toast or a handful of olives.
Ingredients: Eggs, sautéed spinach, crumbled feta, garlic powder, oregano
4. Sausage & Bell Pepper Egg Muffins
These hearty muffins are packed with protein and make a filling breakfast on the go. Use mild or spicy sausage depending on your flavor preference.
Ingredients: Eggs, breakfast sausage (cooked), diced bell peppers, shredded cheese
5. Mushroom & Swiss Egg Muffins
These mushroom-filled egg cups taste like mini quiches—without the crust.
Ingredients: Eggs, mushrooms (sautéed), Swiss cheese, chives, garlic
Pro tip: Don’t skip sautéing the mushrooms first to reduce excess moisture.
6. Zucchini & Goat Cheese Egg Muffins
Light, fresh, and perfect for spring and summer meal prep. The goat cheese adds a creamy tang that balances beautifully with the mild zucchini.
Ingredients: Eggs, shredded zucchini (squeezed dry), goat cheese, dill, salt
7. Ham & Cheese Egg Muffins
A kid-friendly classic that’s also great for using up leftover deli ham or spiral ham from a holiday meal.
Ingredients: Eggs, chopped ham, shredded cheese (cheddar or Monterey Jack), milk
8. Southwest Egg Muffins
These are loaded with Tex-Mex flavor and perfect with a side of salsa or avocado.
Ingredients: Eggs, black beans, diced tomatoes, corn, jalapeños, cheddar, cumin
9. Broccoli Cheddar Egg Muffins
A classic combination that tastes like broccoli cheddar soup in breakfast form.
Ingredients: Eggs, steamed broccoli (chopped), shredded cheddar, milk, garlic powder
10. Sweet Potato & Kale Egg Muffins
Nutrient-dense and hearty, these muffins are perfect for when you want something filling but healthy.
Ingredients: Eggs, cooked sweet potato cubes, sautéed kale, onions, smoked paprika
How to Make Basic Egg Muffin Cups
Once you’ve picked your flavor combo, here’s the basic formula:
Base Recipe (Makes 12 Egg Bites)
- 10–12 large eggs
- ¼ cup milk (optional for fluffiness)
- Salt & pepper to taste
- 1–2 cups mix-ins (veggies, cheese, meats)
- Optional spices: garlic powder, paprika, Italian herbs
Instructions:
- Preheat oven to 375°F (190°C).
- Grease a muffin tin well or use silicone liners.
- Whisk eggs with milk, salt, pepper, and spices.
- Divide your mix-ins evenly among the muffin cups.
- Pour egg mixture over the fillings, leaving a bit of space at the top.
- Bake for 20–25 minutes, or until eggs are set and lightly golden.
- Cool slightly before removing. Store in the fridge for up to 4 days or freeze for 2 months.
Basic Egg Bite Recipe
Ingredients
Equipment
Method
- Preheat oven to 375°F (190°C).
- Grease a muffin tin well or use silicone liners.
- Whisk eggs with milk, salt, pepper, and spices.
- Divide your mix-ins evenly among the muffin cups.
- Pour egg mixture over the fillings, leaving a bit of space at the top.
- Bake for 20–25 minutes, or until eggs are set and lightly golden.
- Cool slightly before removing. Store in the fridge for up to 4 days or freeze for 2 months.
Tips for the Best Egg Muffin Cups
- Grease the pan well or use silicone muffin cups to prevent sticking.
- Let them cool before removing from the tin—they firm up as they cool.
- Customize freely: Think of egg muffins as mini frittatas. Use what you have!
- Reheat gently in the microwave or toaster oven for a quick breakfast.
How to Store & Freeze Egg Muffin Cups
Meal prepping? You’re in luck, egg muffins store and freeze beautifully.
- In the fridge: Store in an airtight container for up to 4 days.
- In the freezer: Freeze in a single layer, then transfer to a zip-top bag. Reheat from frozen or thaw overnight.
To reheat: Microwave for 30–60 seconds or pop them in the oven at 350°F until warm.
Whether you’re looking to simplify your mornings, add more protein to your diet, or prep healthy snacks for the whole family, egg bites are sure to be a hit with your family. These 10 recipes are just the beginning—you can get creative with any leftovers or pantry staples you have on hand.
Thanks for reading,
About the Author
Leave a Comment