These high-protein-packed egg bites get us EXCITED for breakfast and have become a morning go-to in our house — easy to make, full of flavor, and perfect with a hot cup of coffee and your favorite playlist. Whether you're fueling up before a workout or grabbing breakfast on the go, these little bites hit the spot.
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Hi There, I'm Tracy!
As a passionate foodie and music enthusiast, I’m here to help you rock your kitchen! I approach recipes creatively, often improvising traditional dishes or crafting my own based on unique dining experiences. Explore my blog for delightful and approachable recipes from breakfast to dinner, including appetizers, desserts, and cocktails. Let’s create meals that leave a lasting impression, paired with music recommendations to groove to while you cook!
Inspirations
Weekends often meant a Starbucks run for us. I think they may have ordered a well check on us if we didn’t show up!
My order was usually the same — the bacon and Gruyère cheese egg bites and a non-fat, upside-down Caramel Macchiato. The egg bites were quick, easy, and the perfect light meal on the go.
Those Starbucks runs became increasingly expensive and left me wondering why I was not making both my special coffee and the egg bites at home. More bang for my buck, and always getting it exactly the way I wanted it.
On top of that, I decided I wanted to pump up the protein and lower the fat to make them the ultimate quick but tasty breakfast on the go. So, I decided to try my hand at creating my own version of high-protein egg bites— one that could really fuel me for my morning workouts. They can’t be that difficult to make, right?
Little did I know this would turn into quite the adventure in my kitchen.
I started by experimenting with different ingredients, adjusting cooking times, and trying out various methods. Some of the egg bites turned out way too dry, others were a little too gooey, and let’s just say I had a few “oops” moments along the way.
But each trial taught me something new, and with every attempt, I got closer to the texture, fluffiness, and flavor I was aiming for.
After many mornings of mixing, pouring, and taste-testing (yes, I ate a lot of egg bites during this process!), I finally figured out the perfect balance.
These high-protein egg bites turned out to be exactly what I wanted — fluffy, packed with goodness, and the ideal small breakfast to kickstart a workout or power me through the day.
Best of all, now I can enjoy them anytime without waiting in line at Starbucks!
Instruments
Blender or hand blender – to get that smooth, custardy texture
Mixing bowl – if using a hand blender
Silicone muffin pan – makes releasing the bites a breeze
Avocado or olive oil cooking spray – to keep everything from sticking
Measuring cup with a spout – for clean, controlled pouring
Baking sheet – for the steam bath setup
Kettle or pot – to boil water for the steam bath
Wire rack – for cooling things down properly
Airtight container – for storing leftovers like a pro
Essentials
Before you press play and preheat the oven, here’s what you’ll need to get started
Eggs – the protein-packed base
Full-fat cottage cheese – creamy texture and extra richness
Cooked ground turkey sausage – for savory depth and staying power
Gruyere or Parmesan cheese – melty, nutty, and packed with flavor
Fine salt – just enough to enhance
Black pepper – for a tiny kick
Grated Parmesan – that golden finish on top
Pro Tips and Riffs
Faq: Grub Answers and Insights
high protein egg bites
- Total Time: 35 mintues
- Yield: 12 egg bites 1x
- Diet: Gluten Free
Description
Fluffy, high protein egg bites made with simple ingredients for a quick, satisfying breakfast you can prep ahead and grab on the go- no Starbucks line required.
Ingredients
8 eggs
1 cup full-fat cottage cheese (4% milkfat)
6 oz cooked ground turkey sausage
½ cup shredded Gruyere cheese or shredded Parmesan cheese
¼ teaspoon fine salt
Pinch of black pepper
2 tablespoons grated Parmesan cheese
Instructions
- Spray the cups of a regular 12-cup silicone muffin pan with avocado or olive oil cooking spray. Preheat oven to 350°F (177°C).
- Combine eggs, cottage cheese, Gruyere cheese, salt, and pepper in a blender and blend until smooth. Alternatively, place all ingredients in a bowl and blend with a hand blender until smooth.
- Spoon a heaping teaspoon of cooked turkey sausage evenly between the muffin cups. You can also add any other mix-ins, such as vegetables or bacon, to the cups.
- Divide the egg mixture evenly into the cups of the muffin pan.
- Sprinkle with parmesan cheese and chives if using.
- Put the muffin pan on a baking sheet filled with boiling water about halfway up the mold. This steam bath is the key to achieving the tender texture of the bites. Cook for 18 - 20 minutes or until firm but springs to the touch. The internal temperature suggestion for doneness for eggs is 160°F or 71°C.
- The egg bites may be puffed up, but they will settle down into the cups a bit after removing them from the oven. Let the egg bites cool for a few minutes before removing them from the pan to a wire rack to cool thoroughly.
- Store egg bites in an airtight container in the refrigerator for up to 5 days.
Notes
- Using full-fat cottage cheese creates a creamier texture and richer flavor. The fat also helps prevent the egg bites from drying out during baking, keeps you feeling fuller longer, and improves consistency, especially when adding mix-ins.
- Gruyere and Parmesan cheeses provide a high protein boost.
- You can substitute 1 cup of full-fat Greek yogurt, sour cream, or ricotta cheese for the cottage cheese.
- Feel free to customize with additional mix-ins like bacon, fresh veggies, chives, or extra cheese.
- Save any leftover cooked turkey sausage in the refrigerator for another use. I love adding it to scrambled eggs with a little goat cheese for a quick and easy breakfast.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Oven
- Cuisine: American
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