Home/Blog/Egg Bites, 4 Ways

Egg Bites, 4 Ways

By Holly Darnell, RD

February 25, 2023

Perhaps the first time you ran across an egg bite was at Starbucks on a road trip. Whether you liked their version or not, it’s a concept that most people love: essentially mini-frittatas that you can eat with or without a fork and that can be feature many different types of ingredients.

Another reason they’re so popular is that they’re really easy to make. (And made our list of high-protein breakfast ideas as well as easy breakfast ideas.) Plus, some of us want a different way to present eggs, beyond the scrambled or fried eggs, or frittatas or omelets.

Here we present you with egg bites, four ways.

Egg Bites Ingredients

Obviously eggs are the key ingredient, but you’ll be amazed at how many different kinds of ingredients you can employ. From turkey bacon to salmon, cheddar to parmesan cheese, any kind of mushroom, and most veggies will work well, too.

Fresh herbs like dill and basil also work well. Red onion and garlic adds great flavor. You can also use certain spices like turmeric and cayenne next to the standards of sea salt and black pepper for a more sophisticated taste as well as health benefits.

Nutrition Facts

Egg bites are also not the calorie bombs that a breakfast sandwich or omelet can be. They’re also high in protein, moderate in fat and low in carbs, so they fit most eating styles well — that includes the keto diet, Paleo diet or low-carb.

Instead, each egg bite is around 118 calories and contains 2 grams of carbs, 8 grams of fat and 9 grams of protein.

Because of that nutritional profile, most people who also want some carbs with their breakfast pair two to three egg bites with a piece of toast, pancakes or a smoothie, for example.

Common Questions About Egg Bites

Can you freeze egg bites?

Yes, simply make the egg bites recipe as we lay out below and then make sure they cool completely. Then put them in a freezer-suitable container. You can use wax paper between them to make sure they don’t stick.

What’s the best way to reheat egg bites?

If they were in the freezer, microwave them for around 1 minute 30 seconds. If they were in the refrigerator, microwave them for around 30 seconds. They reheat quickly.

Why are my egg bites rubbery?

That happens when you overcook them. Baking them too long will dry out the eggs and lend them a rubbery texture.

How long do egg bites last?

Ideally, they should be consumed within three to five days after preparing them. Store them in an airtight container in the fridge.

Step by Step Instructions

Preheat the oven to 300. Place 1 inch of water in a baking dish and place in the oven, creating steam and a humid environment.

While the oven preheats, prepare the turkey bacon by cooking on a frying pan with a little butter for 4 to 5 minutes per side. When it’s finished cooking, chop it up finely.

In a blender, blend the egg, cottage cheese, sea salt and pepper on high for 20 seconds, until egg mixture is light and frothy. You can also use a hand beater.

Add the egg mixture to a medium mixing bowl. Mix cheddar cheese, half of the crumbled bacon, and green chiles until combined. 

Pour the egg mixture into a silicone muffin tin. (You can also use a regular muffin tin and use butter or coconut oil to grease it.) Sprinkle extra bacon crumbles on top and bake in the oven for 30 minutes, or until the center of the egg bites are just set. 

Remove from the oven and let cool for about 5 to 10 minutes, then use a spatula or fork to carefully remove them from the muffin tin and let cool on a cooling rack. 

Other Healthy Egg Dishes

• Veggie frittata

• Veggie omelet

• Spinach goat cheese frittata

• Avocado toast with egg

Recipe developed by Holly Darnell, RD. Holly is a registered dietitian nutritionist who unlocked self-love at the intersection of exceptional food and practical solutions for healthy living. She’s passionate about helping others make simple, positive lifestyle changes on their individual path to healing.