Whether you prefer to buy them premade (thank you, Starbucks) or whip them up yourself, egg bites can make an excellent breakfast<\/a>. They\u2019re tasty, compact enough that they can easily be transported from place to place if you\u2019re on the go, and rich in a variety of nutrients.<\/p>\n \u201cObviously, the common ingredient is going to be eggs, and we know eggs are a good source of protein,\u201d Anthea Levi, MS, RD,<\/a> a Brooklyn-based health writer and founder of Alive+Well Nutrition, tells SELF. (For reference, a plate of two large scrambled ones<\/a> will net you around 12 grams). On top of their impressive protein content, eggs are also packed with vitamin B12, vitamin A, vitamin D<\/a>, and a brain-health-promoting nutrient called choline. So regardless of the exact egg bite recipe you\u2019re following or premade product you\u2019re buying, \u201cthey\u2019re already going to be a nutrient-dense option,\u201d Levi says. This is important, since a protein-rich breakfast<\/a> is critical for setting you up for success during the day, helping keep you full and your blood sugar controlled so you don\u2019t experience the infamous crash. In fact, experts generally recommend taking in at least 15 grams at your morning meal.<\/p>\n Homemade egg bites are also super easy to meal prep<\/a>, a major consideration if you often find yourself pressed for time first thing. \u201cBreakfast is so often the first meal that falls by the wayside if we\u2019re busy, but a tiny bit of prep can make your morning so much smoother and also stronger from a nutrition perspective,\u201d Levi says. Just committing 15 minutes (or less!) to hands-on prep time over the weekend \u201ccan 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.\u201d All you\u2019d have to do is take them out of the fridge or freezer, pop them in the microwave, then enjoy. If you\u2019re 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\u2014no powder required!<\/p>\n<\/div>\n Photo by Anthea Levi<\/p>\n Featuring olive oil, cherry tomatoes, cheese, and basil, this recipe mimics a classic Caprese salad in egg bite form\u2014with one key change. \u201cI swapped the mozzarella for cottage cheese<\/a> to bump up the protein content slightly,\u201d Levi says. This recipe also boasts some healthy fats<\/a> thanks to the olive oil. What\u2019s more, that oil has an extra nutritional benefit: Boosting the body\u2019s ability to absorb lycopene, an antioxidant found in tomatoes that can help combat serious health conditions like cancer, diabetes, cardiovascular disease, and more.<\/p>\n Bonus tip: Try pairing these Caprese egg bites with a side of avocado toast\u2014or even crumbling them up to turn them into a filling for a breakfast wrap. Simply add arugula and pesto to the wrap to \u201ckeep up with the Italian flavor profile,\u201d Levi says.<\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/figcaption><\/figure>\n<\/div>\n<\/li>\n Photo by Anthea Levi<\/p>\n \u201cIncorporating a wide variety of plant foods into the diet is essential for supporting the beneficial bacteria<\/a> that live in our gut,\u201d 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 \u201ca lot of nice, salty, umami flavors.\u201d<\/p>\n Bonus tip:<\/em> 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.<\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/figcaption><\/figure>\n<\/div>\n<\/li>\n<\/ul>\n<\/div>\n Photo by Anthea Levi<\/p>\n \u201cEggy but airy,\u201d according to Levi, these blueberry vanilla egg bites take all the best elements from muffins, souffl\u00e9s, and popovers. \u201cIt\u2019s like three different breakfasts rolled into one,\u201d Levi says. And even though they definitely have a sweeter flavor, you don\u2019t have to worry about a blood sugar spike<\/a>, 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.<\/p>\n Bonus tip: \u201cThese 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,\u201d Levi says.<\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/figcaption><\/figure>\n<\/div>\n<\/li>\n Photo by Anthea Levi<\/p>\n Not feeling sweet at 8:00 a.m.? Try these caramelized onion and chicken sausage<\/a> egg bites instead. \u201cThese are a great pick for the savory breakfast lovers,\u201d Levi says. And using precooked (and protein-packed) breakfast sausage makes them easy to whip up.<\/p>\n Bonus tip: Since this high-protein egg bite recipe doesn\u2019t provide too many carbohydrates on its own, you\u2019ll 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!<\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/figcaption><\/figure>\n<\/div>\n<\/li>\n<\/ul>\n<\/div>\n Photo by Anthea Levi<\/p>\n \u201cThe easiest way to elevate any dish is with fresh herbs,\u201d Levi says\u2014and this recipe certainly takes that directive to heart. Plus, it\u2019s flexible: It doesn\u2019t call for any specific combo, a deliberate choice to account for differences in taste. Whatever herb types you opt for, this recipe is \u201ca nice way to start the day with some greens, but not necessarily feel like you’re eating a ton of vegetables,\u201d Levi says. And while herbs \u201cpack a ton of flavor,\u201d that\u2019s not the only contribution they bring: Per Levi, they also have major health-boosting anti-inflammatory properties<\/a>. Meanwhile, feta cheese will contribute some extra protein.<\/p>\n Bonus tip: In keeping with the Mediterranean theme at play, you can also eat these egg bites \u201calongside a side of cottage cheese with cucumbers, tomatoes, and a little olive oil,\u201d Levi says. You can even bring in a whole-wheat pita as a side to round it all out with some energizing carbs.<\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/figcaption><\/figure>\n<\/div>\n<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n
![\"recipes](\"https:\/\/media.self.com\/photos\/6862dc3b814cd2d2d61ba4a5\/master\/w_320%2Cc_limit\/Caprese%2520egg%2520bites.jpg\" "\\"recipes\\"")
<\/picture><\/span><\/p>\n<\/div>Recipes Caprese Egg Bites<\/span><\/h2>\n
Recipes Shiitake-Kimchi Egg Bites<\/span><\/h2>\n
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Recipes Blueberry Vanilla Egg Bites<\/span><\/h2>\n
Recipes Caramelized Onion & Chicken Sausage Egg Bites With Sweet Potato \u2018Crust\u2019<\/span><\/h2>\n
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Recipes Ultra-Herby Feta Egg Bites<\/span><\/h2>\n