Protein Egg Bites Recipe

Give it up, my snack-loving friend! You cannot resist the temptation of these Protein Egg Bites.

I am literally obsessed. We’re talking about a perfect, portable, protein-packed powerhouse.

They are the ultimate answer to your “I’m hungry” cries, just like our hearty beef one-pot lasagna soup is for cozy dinners. Get ready to fall in love!

Recipe Overview

• Cuisine: American
• Category: Snack, Breakfast
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Servings: 12 bites

Do You Love This Recipe Too?

Let me tell you why these little bites own my heart.

My toddler used to turn his nose up at anything egg-related. It was a daily battle.

Then I made these fun, bite-sized versions. He gobbled them up and asked for more!

Now they are a non-negotiable staple in our fridge. They save my sanity every single week.

My Shopping List for This Recipe

I get so excited gathering these simple ingredients. It’s all about building flavor and texture.

Recipe

Protein Egg Bites Recipe

Make Protein Egg Bites Recipe with simple ingredients and clear steps. Prep, cook, and enjoy—perfect for cozy evenings.

Author: Olyvia Thompson

Prep: 10 min | Cook: 20 min | Total: 30 min

Serves: - 4 + bites

★ Rate 🖨 Print

Let’s Get Your Ingredients Ready

• 6 large eggs
• 1/4 cup milk (any kind you like!)
• 1/2 cup shredded cheddar cheese
• 1/4 cup chopped spinach
• 2 tbsp finely chopped bell pepper
• 1/4 tsp garlic powder
• 1/4 tsp salt
• Pinch of black pepper
• Cooking spray or a little oil for the pan

PREPARATION

1

Preheat your oven to 350°F (175°C). This is our first step to perfection.

2

Grab a mixing bowl. Crack all 6 eggs into it. Be brave, you’ve got this!

3

Add the milk, salt, pepper, and garlic powder. Now, whisk it all together until it’s beautifully combined. A little arm workout never hurt anyone!

4

Stir in the shredded cheese, spinach, and bell pepper. Mix it gently. You want those goodies evenly distributed.

5

Lightly spray a muffin tin with cooking spray. This is the secret step to easy removal later!

6

Carefully pour the egg mixture into the muffin cups, filling each one about 3/4 of the way full.

7

Pop the tray into your preheated oven. Bake for 18-20 minutes. You’ll know they’re done when the tops are firm and lightly golden.

8

Let them cool in the pan for a few minutes before removing. Then, get ready to enjoy the magic!

How to Store, Freeze, and Reheat

1

Store: Keep them in an airtight container in the fridge for up to 4 days.

2

Freeze: Place cooled bites on a baking sheet to freeze solid, then transfer to a freezer bag. They’ll keep for up to 2 months!

3

Reheat: Microwave from the fridge for 30-45 seconds. From frozen, microwave for 60-90 seconds. They’ll be warm and delicious.

Notes

Enjoy your homemade Protein Egg Bites Recipe!

Nutrition Information

Calories: ~60 per bite

Protein: 5g

Fat: 4g

Carbohydrates: 1g

Did You Make This?

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Here are the rockstars that make this recipe sing.

Let’s Get Your Ingredients Ready

Okay, let’s line everything up. This makes the process so smooth and fun.

• 6 large eggs
• 1/4 cup milk (any kind you like!)
• 1/2 cup shredded cheddar cheese
• 1/4 cup chopped spinach
• 2 tbsp finely chopped bell pepper
• 1/4 tsp garlic powder
• 1/4 tsp salt
• Pinch of black pepper
• Cooking spray or a little oil for the pan

PREPARATION

Follow these steps with me. I promise it’s super simple, even if you’re a beginner! If you’re looking for another quick meal idea, this spinach mushroom pasta is just as easy and delicious.

1. Preheat your oven to 350°F (175°C). This is our first step to perfection.
2. Grab a mixing bowl. Crack all 6 eggs into it. Be brave, you’ve got this!
3. Add the milk, salt, pepper, and garlic powder. Now, whisk it all together until it’s beautifully combined. A little arm workout never hurt anyone!
4. Stir in the shredded cheese, spinach, and bell pepper. Mix it gently. You want those goodies evenly distributed.
5. Lightly spray a muffin tin with cooking spray. This is the secret step to easy removal later!
6. Carefully pour the egg mixture into the muffin cups, filling each one about 3/4 of the way full.
7. Pop the tray into your preheated oven. Bake for 18-20 minutes. You’ll know they’re done when the tops are firm and lightly golden.
8. Let them cool in the pan for a few minutes before removing. Then, get ready to enjoy the magic!

Fun Variations to Try Next Time

Once you master the basic recipe, the world is your oyster! Get creative and make it your own.

Here are a few of my favorite twists.

• Ham & Swiss: Swap the cheddar for Swiss cheese and add 1/4 cup of diced ham.
• Veggie Lover’s: Add in some chopped mushrooms and onions for an extra veggie kick.
• Everything Bagel: Sprinkle the tops with everything bagel seasoning before baking. So good!

How to Store, Freeze, and Reheat

Meal prep is my best friend, and this recipe is a dream for it.

Let me show you how to keep these bites fresh and tasty all week long.

• Store: Keep them in an airtight container in the fridge for up to 4 days.
• Freeze: Place cooled bites on a baking sheet to freeze solid, then transfer to a freezer bag. They’ll keep for up to 2 months!
• Reheat: Microwave from the fridge for 30-45 seconds. From frozen, microwave for 60-90 seconds. They’ll be warm and delicious.

NUTRITION INFORMATION

• Calories: ~60 per bite
• Protein: 5g
• Fat: 4g
• Carbohydrates: 1g

If you’re craving something sweet after your protein-packed snack, you’ll love our caramel apple puppy chow for a crunchy treat.

A Quick Q&A on This Recipe

I get so many questions about these! Here are the most common ones.

Can I make these without a muffin tin?

You absolutely can! A silicone mold works wonderfully. You can even bake it in a small, greased baking dish and cut it into squares after.

My kids are picky. Will they like these?

I feel you! The beauty is you can customize the add-ins. Start with just cheese. It’s a game-changer for introducing new foods gently.

Can I use egg whites instead?

Yes! For a lighter version, use 1 cup of liquid egg whites. The texture will be slightly different but still fantastic.

See? I told you these were going to be your new favorite thing.

They are perfect for busy mornings, school snacks, or a quick protein boost. I make a batch every Sunday, and it sets our whole week up for success.

I can’t wait to hear how yours turn out! Please leave a comment and a rating below to let me know what you think!