Pass the Health

Healthy Egg Bites: A Nutritious Grab-and-Go Breakfast Sensation

In the whirlwind of busy mornings, finding a healthy, protein-packed breakfast that doesn’t compromise on taste can feel like a culinary miracle. Enter these delectable Egg Bites – a nutritious, gluten-free breakfast option that brings the coffee shop experience right to your kitchen. Inspired by popular café offerings but crafted with wholesome ingredients, these egg bites are the ultimate solution for clean eating enthusiasts seeking a delicious and convenient morning meal.

Ingredients

Extra-virgin olive oil (for greasing)
6 large eggs
¾ cup whole milk cottage cheese
¼ teaspoon sea salt
Freshly ground black pepper
3 cups fresh spinach (about 3 ounces)
½ cup diced roasted red bell pepper (about 1 pepper)
½ cup chopped green onion (about 2 green onions)

Equipment

Nonstick muffin pan
Vitamix blender
Steamer basket

Step-by-Step Instructions

Preheat the oven to 350°F and lightly grease a nonstick muffin tin with olive oil.
In a blender, combine the eggs, cottage cheese, salt, and several grinds of black pepper. Blend until the mixture is completely smooth and well-incorporated.
Prepare the spinach by placing it in a steamer basket. Set the basket over a pot with 1 inch of water, bring to a simmer, cover, and steam for 1 minute until the spinach wilts.
Transfer the steamed spinach to a strainer and squeeze out excess water. Roughly chop the spinach.
In a medium bowl, combine the chopped spinach with diced red bell peppers and green onions. Mix thoroughly and set aside ¼ cup of the vegetable mixture.
Distribute the remaining vegetables evenly among the muffin cup wells. Pour approximately ¼ cup of the egg mixture over the vegetables in each well.
If there’s any remaining egg mixture, divide it evenly among the wells. Sprinkle the reserved ¼ cup of vegetables on top of each egg bite.
Bake for 18 to 22 minutes, or until the eggs are completely set. Allow the egg bites to cool for 5 minutes before removing them from the pan.

Quick Recipe Details

Servings: 12 egg bites
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Nutritional Information (per egg bite)

Calories: 60
Protein: 5g
Fat: 4g
Carbohydrates: 2g
Fiber: 0.5g

Health Benefits

These egg bites are a nutritional powerhouse packed with benefits:

High-quality protein from eggs supports muscle maintenance and growth
Spinach provides essential vitamins and minerals, including iron and vitamin K
Low-carb option perfect for those following ketogenic or low-carb diets
Cottage cheese adds calcium and additional protein
Roasted red peppers contribute antioxidants and vitamin C

For more detailed information on the health benefits of eggs and vegetables, visit the Egg Nutrition Center’s health facts page.

Expert Tips

Meal Prep: These egg bites can be stored in an airtight container in the refrigerator for up to 4 days
Freezer-Friendly: Freeze individual egg bites for up to 1 month. Reheat in the microwave for 30-45 seconds
Customization: Experiment with different vegetables like kale, Swiss chard, or add herbs like basil or chives
Make it Spicy: Add a dash of red pepper flakes or hot sauce for an extra kick
Protein Boost: Incorporate crumbled feta cheese or diced ham for additional protein

Conclusion

Revolutionize your breakfast routine with these simple, nutritious egg bites. Whether you’re a busy professional, fitness enthusiast, or simply someone who appreciates a delicious, healthy meal, these egg bites are sure to become a staple in your kitchen. Quick to prepare, easy to customize, and packed with nutrition, they prove that healthy eating can be both convenient and incredibly tasty.

Don’t keep this recipe to yourself – share it with friends and family, and inspire others to embrace a healthier, more delicious morning routine! For more easy and nutritious breakfast ideas, explore my egg bites and other healthy breakfast recipes.

Egg Bites

Revolutionize your breakfast routine with these simple, nutritious egg bites. Whether you're a busy professional, fitness enthusiast, or simply someone who appreciates a delicious, healthy meal, these egg bites are sure to become a staple in your kitchen.

Print Recipe Pin Recipe

Prep Time 10

Cook Time 20

Calories 60 kcal

Ingredients

Extra-virgin olive oil for greasing
6 large eggs
¾ cup whole milk cottage cheese
¼ teaspoon sea salt
Freshly ground black pepper
3 cups fresh spinach about 3 ounces
½ cup diced roasted red bell pepper about 1 pepper
½ cup chopped green onion about 2 green onions

Instructions

Preheat the oven to 350°F and lightly grease a nonstick muffin tin with olive oil.
In a blender, combine the eggs, cottage cheese, salt, and several grinds of black pepper. Blend until the mixture is completely smooth and well-incorporated.
Prepare the spinach by placing it in a steamer basket. Set the basket over a pot with 1 inch of water, bring to a simmer, cover, and steam for 1 minute until the spinach wilts.
Transfer the steamed spinach to a strainer and squeeze out excess water. Roughly chop the spinach.
In a medium bowl, combine the chopped spinach with diced red bell peppers and green onions. Mix thoroughly and set aside ¼ cup of the vegetable mixture.
Distribute the remaining vegetables evenly among the muffin cup wells. Pour approximately ¼ cup of the egg mixture over the vegetables in each well.
If there’s any remaining egg mixture, divide it evenly among the wells. Sprinkle the reserved ¼ cup of vegetables on top of each egg bite.
Bake for 18 to 22 minutes, or until the eggs are completely set. Allow the egg bites to cool for 5 minutes before removing them from the pan.