Recipes
Whether you prefer to buy them premade (thank you, Starbucks) or whip them up yourself, egg bites can make an excellent breakfast. They’re tasty, compact enough that they can easily be transported from place to place if you’re on the go, and rich in a variety of nutrients.
“Obviously, the common ingredient is going to be eggs, and we know eggs are a good source of protein,” Anthea Levi, MS, RD, a Brooklyn-based health writer and founder of Alive+Well Nutrition, tells SELF. (For reference, a plate of two large scrambled ones will net you around 12 grams). On top of their impressive protein content, eggs are also packed with vitamin B12, vitamin A, vitamin D, and a brain-health-promoting nutrient called choline. So regardless of the exact egg bite recipe you’re following or premade product you’re buying, “they’re already going to be a nutrient-dense option,” Levi says. This is important, since a protein-rich breakfast is critical for setting you up for success during the day, helping keep you full and your blood sugar controlled so you don’t experience the infamous crash. In fact, experts generally recommend taking in at least 15 grams at your morning meal.
Homemade egg bites are also super easy to meal prep, a major consideration if you often find yourself pressed for time first thing. “Breakfast is so often the first meal that falls by the wayside if we’re busy, but a tiny bit of prep can make your morning so much smoother and also stronger from a nutrition perspective,” Levi says. Just committing 15 minutes (or less!) to hands-on prep time over the weekend “can mean you have a full batch of egg bites ready for you to just grab and go on your way out the door during a busy week.” All you’d have to do is take them out of the fridge or freezer, pop them in the microwave, then enjoy. If you’re not sure where to start, check out the five original high-protein egg bite recipes below for some inspo. Every one packs at least 15 grams of protein per serving—no powder required!
Photo by Anthea Levi
Recipes Caprese Egg Bites
Featuring olive oil, cherry tomatoes, cheese, and basil, this recipe mimics a classic Caprese salad in egg bite form—with one key change. “I swapped the mozzarella for cottage cheese to bump up the protein content slightly,” Levi says. This recipe also boasts some healthy fats thanks to the olive oil. What’s more, that oil has an extra nutritional benefit: Boosting the body’s ability to absorb lycopene, an antioxidant found in tomatoes that can help combat serious health conditions like cancer, diabetes, cardiovascular disease, and more.
Bonus tip: Try pairing these Caprese egg bites with a side of avocado toast—or even crumbling them up to turn them into a filling for a breakfast wrap. Simply add arugula and pesto to the wrap to “keep up with the Italian flavor profile,” Levi says.
Photo by Anthea Levi
Recipes Shiitake-Kimchi Egg Bites
“Incorporating a wide variety of plant foods into the diet is essential for supporting the beneficial bacteria that live in our gut,” Levi says. Between the shiitake mushrooms, kimchi (a Korean dish made with fermented vegetables), and garlic in this egg-bite recipe, the final result is not only veggie-heavy, but also packed with “a lot of nice, salty, umami flavors.”
Bonus tip: To boost the veggie content even further (and thus the gut health benefits!), have these egg bites alongside salad greens like broccoli, bok choy, or kale.
Photo by Anthea Levi
Recipes Blueberry Vanilla Egg Bites
“Eggy but airy,” according to Levi, these blueberry vanilla egg bites take all the best elements from muffins, soufflés, and popovers. “It’s like three different breakfasts rolled into one,” Levi says. And even though they definitely have a sweeter flavor, you don’t have to worry about a blood sugar spike, according to Levi: Extra protein (from cottage cheese) as well as healthy fats (from almond flour added into the mixture) help counter sugar crashes to keep you energized.
Bonus tip: “These would be great paired with plain Greek yogurt and fruit or a slice of sourdough topped with peanut butter and your favorite jam, if somebody wanted to stay with a sweet start in the morning,” Levi says.
Photo by Anthea Levi
Recipes Caramelized Onion & Chicken Sausage Egg Bites With Sweet Potato ‘Crust’
Not feeling sweet at 8:00 a.m.? Try these caramelized onion and chicken sausage egg bites instead. “These are a great pick for the savory breakfast lovers,” Levi says. And using precooked (and protein-packed) breakfast sausage makes them easy to whip up.
Bonus tip: Since this high-protein egg bite recipe doesn’t provide too many carbohydrates on its own, you’ll want to combine it with another food item that does, according to Levi. For possible pairings, she recommends a veggie sweet potato hash or even a couple of whole-wheat waffles. And toast is a classic with eggs for good reason!
Photo by Anthea Levi
Recipes Ultra-Herby Feta Egg Bites
“The easiest way to elevate any dish is with fresh herbs,” Levi says—and this recipe certainly takes that directive to heart. Plus, it’s flexible: It doesn’t call for any specific combo, a deliberate choice to account for differences in taste. Whatever herb types you opt for, this recipe is “a nice way to start the day with some greens, but not necessarily feel like you’re eating a ton of vegetables,” Levi says. And while herbs “pack a ton of flavor,” that’s not the only contribution they bring: Per Levi, they also have major health-boosting anti-inflammatory properties. Meanwhile, feta cheese will contribute some extra protein.
Bonus tip: In keeping with the Mediterranean theme at play, you can also eat these egg bites “alongside a side of cottage cheese with cucumbers, tomatoes, and a little olive oil,” Levi says. You can even bring in a whole-wheat pita as a side to round it all out with some energizing carbs.