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Easy high protein egg bites bursting with flavor, dairy-free, loaded with fresh veggies. A healthy, low-carb breakfast perfect for meal prep and fitting Keto diets.

Ingredients

Scale
  • 12 large whole eggs
  • 1/4 cup dairy-free milk
  • 1/4 teaspoon garlic powder
  • 1/8 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/3 cup diced onions
  • 1/3 cup diced bell pepper
  • 6 grape tomatoes, diced
  • 1/2 cup fresh baby spinach, chopped

Instructions

  1. Preheat oven to 350°F (175°C).
  2. Spray or grease a 12-cup muffin tin (or silicone pan) and place it on a parchment-lined baking sheet.
  3. Divide diced onions, bell peppers, tomatoes, and chopped spinach evenly among the muffin cups.
  4. Whisk together eggs, dairy-free milk, garlic powder, sea salt, and black pepper in a large bowl until combined.
  5. Pour the egg mixture into each muffin cup about ¾ full.
  6. Bake for 25 to 27 minutes, or until the egg bites are set and cooked through.
  7. Let the egg bites cool in the pan for about 5 minutes, then gently remove from the muffin tin.
  8. (Alternative) If using a baking dish instead of muffin tin: grease the dish, spread veggies evenly on the bottom, pour egg mixture over, bake 20–25 minutes or until set, then cool and cut into squares.

Notes

Use a silicone pan for easier removal and cleanup, or a well-greased metal muffin tin to prevent sticking., Always place muffin pan on a parchment-lined baking sheet to catch drips and facilitate handling., Egg whites can be substituted for whole eggs by using roughly double the volume of egg whites., Add extra protein such as tofu crumbles, vegan sausage, or plant-based protein for more protein content., Extra veggies like roasted red peppers, mushrooms, kale, arugula, or mixed greens can be swapped or added., If not dairy-free, regular milk can be used in place of dairy-free milk., Cheese (around 1/4 cup) can be added for flavor if not dairy-free., Store egg bites in an airtight container in the fridge for 3-4 days, optionally with a paper towel to absorb moisture., Reheat in microwave in 15–30 second bursts until warmed through., Egg bites can be frozen for up to 1 month wrapped individually in plastic wrap and stored in freezer containers; thaw in fridge before reheating.

Nutrition

Find it online: https://theproteincook.com/healthy-high-protein-egg-bites-dairy-free-halfpasthungry/