Description
Healthy Egg Bites for Meal Prep are the ultimate grab-and-go breakfast solution. Packed with protein, loaded with colorful veggies, and endlessly customizable, these fluffy mini egg muffins are perfect for busy mornings. Whether you’re eating low-carb, keto, or simply trying to eat cleaner, this recipe simplifies meal prep while keeping your taste buds happy. Bake a batch on Sunday and enjoy a nourishing breakfast all week long!
Ingredients
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6 large eggs
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1/4 cup milk (or dairy-free alternative)
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1/4 tsp salt
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1/4 tsp black pepper
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1/3 cup chopped spinach (fresh or frozen, thawed and squeezed dry)
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1/4 cup diced bell peppers (any color)
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1/4 cup shredded cheddar cheese (or plant-based cheese, optional)
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2 tbsp finely chopped onion
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1/4 cup cooked turkey sausage or chopped cooked turkey bacon (optional)
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Non-stick cooking spray or oil for greasing
Instructions
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Preheat your oven to 350°F (175°C). Lightly grease a 12-cup muffin tin or use silicone molds.
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In a large bowl, whisk together the eggs, milk, salt, and pepper until well combined and slightly frothy.
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Stir in the chopped spinach, bell peppers, onion, cheese, and any protein of your choice.
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Divide the mixture evenly among the muffin cups, filling each about 3/4 full.
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Bake for 18–22 minutes or until the egg bites are set and lightly golden on top.
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Let cool for 5 minutes before removing from the tin. Serve immediately or store for later.
Notes
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To make dairy-free, use unsweetened almond milk and dairy-free cheese or omit cheese altogether.
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For a keto-friendly version, skip the veggies with high water content and use heavy cream instead of milk.
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Store in the fridge for up to 4 days or freeze individually for up to 2 months.
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Reheat in the microwave for 30–45 seconds or warm in the air fryer at 300°F for 4 minutes.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfas
- Method: Breakfast
- Cuisine: American
Nutrition
- Serving Size: 2 egg bites
- Calories: ~85 per egg bite
- Sugar: ~1g
- Fat: ~5g
- Carbohydrates: ~2g
- Fiber: ~0,5g
- Protein: ~ 7g