These delicious high protein egg bites come in at 10g protein each, for only 82 calories. Which means you can eat 3 of them and hit 30g protein for breakfast at under 250 calories. Easy to make, and keto friendly too!
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If your daily protein target is 100 grams (or higher,) then you need to be hitting at least 30g by breakfast, which isn’t always easy. A single egg has only about 6 grams of protein, and most breakfast meats are more fat than protein. So you can eat a lot of calories with a meal of bacon or sausage and eggs if you’re aiming for 30 grams of protein with breakfast.
These high protein egg cups are relatively low in calories for the amount of protein they are bringing to the table, AND they are super tasty!
Another major challenge for getting enough protein at breakfast is a lack of time. Most convenient breakfast foods are carb heavy and protein light, and if you’ve got a busy morning schedule, then getting a healthy, high protein breakfast is tough to do.
These high protein egg bites can be made ahead and refrigerated (or frozen) and reheated in just seconds in the microwave.
Unlike other egg cups and frittatas that I’ve made, these high protein egg bites have cottage cheese blended in with the eggs, and also contain a mix of whole eggs and liquid egg whites. This increases the protein, while keeping the fat and calories reduced.
I also used Canadian Bacon, which is like ham and has 10g protein per serving for a relatively low amount of calories. You could replace it with deli ham, but it may decrease the protein and increase the calories for the same amount used. To change it up you can also use bacon or sausage, but both of those will definitely lower the protein and increase the fat calories.
I included some cornstarch in these high protein egg cups, which improves the consistency and keeps them from hardening up like baked eggs tend to do. This softness makes them more pleasant texturally, and also allows for them to be squished.
Why would I want to squish them, you ask?
Because they are the perfect size to make a super quick egg sandwich when you squish one onto a toasted English muffin.
The above photo shows an English muffin sandwich with one egg cup on it. The English muffins we like are Bay’s sourdough (not sponsored, just really like these) and they have 5g protein per muffin. So you could also do one English muffin toasted, and squish one egg cup onto each half for two open faced sandwiches.
That’s 25g protein right there.
And if you add a scoop of zero carb protein powder to your morning coffee for another 25 grams – you’re already at a satisfying 50g protein for the day, for around 500 calories give or take.
There are soooo many possible variations to the flavor combos in these protein packed egg cups! You could replace the tomato and basil with spinach and feta cheese, or cheddar and salsa, or buffalo sauce and blue cheese, or sautéed mushrooms and goat cheese with a little fresh thyme – really I could go on and on!
Finally, rather than make these high protein egg cups, you can make life even easier by baking the ingredients in a single non-stick casserole dish and cutting it into squares or wedges to serve. You would have to bake this longer to get it to set – I’d start at 30 minutes, but be prepared to go as long as 45 to get it fully cooked through in the center.
I hope these high protein egg cups make your mornings easier and more delicious – and also make it a breeze to hit your daily protein intake goals! Let me know what you think if you try them – and if you have more creative flavor combos then please also share with the rest of us in the comments!
High Protein Egg Bites
Total Time: 35 minutes
Yield: 16 cups 1x
Diet: Gluten Free
Description
These delicious high protein egg bites come in at 10g protein each, for only 82 calories. Which means you can eat 3 of them and hit 30g protein for breakfast at under 250 calories. Easy to make, and keto friendly too!
Ingredients
Units
Scale
- 6 whole large eggs
- 1 1/2 cup liquid egg whites
- 1 cup lowfat cottage cheese
- 1 cup shredded part skim mozzarella
- 2 tablespoons cornstarch
- 1 teaspoon coarse kosher salt
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon garlic powder
- 6 slices canadian bacon, chopped
- 12 slices tomato, about 1/4 inch thick
- 1/4 cup chopped fresh basil
- 2 tablespoon grated parmesan cheese
Instructions
- Combine the eggs, egg whites, cottage cheese, mozzarella, cornstarch, salt, pepper, and garlic powder in a blender.
- Blend for 60 seconds or until completely smooth.
- Spray 16 standard sized muffin cups generously with oil, or brush with melted butter (either individual silicone cups on a cookie sheet, or use 2 standard metal nonstick muffin pans.)
- Add about 2 teaspoons chopped meat to each cup.
- Pour in egg mixture, leaving about 1/4 inch of space.
- Place one slice of tomato on top of each cup.
- Bake for 25 minutes, or until firm when shaken slightly.
- Cool for 15 minutes, then top with fresh basil and parmesan cheese.
- To remove, run a knife around the rim of the cups to loosen them and carefully remove the cups with a fork or small spatula slid under the bottoms to lift them out.
- Store for up to 5 days in the refrigerator, or freeze for up to 3 months.
- Reheat in the microwave, covered, for 30 seconds if cold, 45 seconds to 1 minute if frozen.
Notes
- To get slices that will fit neatly into the top of your muffin cups, use tomatoes that are at or less than 3 inches in diameter.
- You can replace the Canadian bacon with deli ham, but depending on the brand the fat will be higher and the protein lower than with the Canadian bacon.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: breakfast
- Method: baking
- Cuisine: italian
Nutrition
- Serving Size: 1 cup
- Calories: 82
- Fat: 3g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 10g
