Two egg bites with chopped spinach and sweet peppers resting on a pink plate

High-Protein Egg Bites: A Filling Breakfast for Busy Fall Mornings

Between back-to-school time for kids and grandkids and busier schedules all around, mornings don’t leave much room for a sit-down breakfast. These egg bites take a little prep work up front, but they’re worth it. Make a batch on the weekend, then grab and reheat them for a quick breakfast or a protein-packed snack. Going meatless? Swap out the Canadian bacon for your favorite plant-based “sausage” crumbles.

You’ll need a 12-count muffin pan for this recipe. A silicone muffin pan allows you to easily pop out each bite once cooked, but a standard muffin pan works too. If using a standard pan, lightly grease each well with cooking spray or oil.

Muffin Pan Egg Bites

4 egg bites with spinach and sweet peppers resting on a white plate
Prep time: 10 min. Total time: 40 min. Servings: 12 (2 bites)
Ingredients
  • 4 oz. Canadian bacon
  • 4 mini sweet peppers
  • ½ c. fresh baby spinach
  • 10 large eggs
  • 1 c. liquid egg whites
  • ½ c. half and half
  • ¼ t. paprika
  • ¼ t. onion powder
  • ⅛ t. black pepper
Directions
  1. Preheat oven to 350°F and place rack in the middle.
  2. Dice Canadian bacon into small (about ¼-in.) pieces and set aside.
  3. Cut mini peppers into small slices and chop spinach.
  4. Layer pieces of bacon on the bottom of each muffin pan cup, then add pepper slices and chopped spinach.
  5. Whisk together eggs, egg whites, half and half and seasonings.
  6. Pour egg mixture over meat and veggies in each muffin pan cup.
  7. Place muffin tin in oven and bake for about 30 minutes. Cooking times vary, so be sure to keep an eye on the egg bites. To make sure they’re set, place a toothpick in one of the egg bites—if it comes out clean, they’re done!

Nutrition Information

Per Serving (using reduced sodium Canadian bacon): 108 calories (56 from fat), 6 g total fat (2 g saturated fat), 185 mg cholesterol, 237 mg sodium, 1 g carbohydrates, 0 g fiber, 10 g protein. Exchanges: 1½ protein, 1 fat, ½ vegetable

Meal Prep Magic: Store these bites in a glass container to enjoy over the next 2-3 days. These can be frozen too!

6 egg bites with chopped spinach and mini peppers resting in an open glass container

For more on-the-go recipes plus meal prep tips, a five-day meal plan and more, check out “TOPS Every Day, Volume 1: Nutrition & Meal Planning.”

 

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