Description
Learn how to make light and fluffy, high protein egg bites in a muffin tin perfect for meal prep and grab-and-go breakfasts.
Ingredients
Scale
- 12 large eggs
- 1/4 cup milk or unsweetened almond milk
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup cooked, chopped fillings (e.g., spinach, cooked bacon, cheese)
- Cooking spray or butter for greasing
Instructions
- Preheat your oven to 350 degrees Fahrenheit. Lightly grease a standard 12-cup muffin tin with cooking spray or butter.
- In a large bowl, whisk together the eggs, milk, salt, and pepper until the mixture is smooth and slightly frothy. This helps create a fluffier texture.
- Stir in your chosen fillings, distributing them evenly throughout the egg mixture.
- Pour the egg mixture into the prepared muffin cups, filling each about three-quarters full. Do not overfill.
- For the best, non-rubbery texture, place the muffin tin inside a larger baking dish. Carefully pour hot water into the baking dish until it reaches halfway up the sides of the muffin cups. This creates a water bath (bain-marie).
- Bake for 18 to 22 minutes, or until the egg bites are set and a toothpick inserted near the center comes out clean.
- Remove the muffin tin from the water bath and let the egg bites cool in the tin for 5 minutes before carefully removing them.
Notes
- For the fluffiest texture, use a water bath (bain-marie) during baking. This gentle, moist heat prevents the eggs from becoming tough.
- If you do not have a silicone muffin pan, a standard metal tin works, but make sure to grease it very well.
- These freezer friendly breakfast portions reheat well. Store cooled bites in an airtight container in the refrigerator for up to 4 days or freeze them for up to 2 months.
- To reheat from frozen, microwave one or two egg bites for 60 to 90 seconds, or until heated through.
- Prep Time: 10 min
- Cook Time: 22 min
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 egg bite
- Calories: 70
- Sugar: 1
- Sodium: 150
- Fat: 4
- Saturated Fat: 1.5
- Unsaturated Fat: 2.5
- Trans Fat: 0
- Carbohydrates: 1
- Fiber: 0
- Protein: 6
- Cholesterol: 140