High Protein Egg Bites

These high protein egg bites are super tasty, quick to whip up, and easy to make your own with all your favorite mix-ins.

Here’s a simple high protein breakfast recipe that’s a total win! ♡

Like many busy moms, I’ve been focusing on starting my mornings with a solid hit of protein. These adorable egg bites have quickly become my go-to! Each serving packs about 14 grams of protein and you can easily customize them with whatever you like. Around here, we love a vegetarian mix with sun-dried tomatoes, spinach, basil, and feta cheese. But if you want to crank up that protein even more, throw in some bacon, sausage, smoked salmon, or extra cheese — the sky’s the limit.

The best part about making homemade egg bites (or egg cups, whichever you call them) is how fast and simple they are. With just 10 minutes of prep, you can have a batch ready to bake. They’re way more budget-friendly than Starbucks or store-bought ones, keep great in the fridge or freezer for grab-and-go mornings, and most importantly? They taste way better too. I seriously find them more flavorful than any store-bought version I’ve tried.

Alright, let’s get to making these egg bites!

These fluffy egg bites mix cottage cheese with protein-packed eggs, then fold in sun-dried tomatoes, spinach, and fresh basil. They bake fast (under 25 minutes), are perfect for meal prep, and stay fresh all week long.

Instructions

• Prep oven and baking pan. Heat your oven to 350°F. Spray a 12-cup muffin pan really well with cooking spray so nothing sticks.
• Blend. In a blender, combine eggs, cottage cheese, and salt. Pulse just a few times until smooth. Then stir in the sun-dried tomatoes, spinach, and basil by hand so they mix evenly. Pour or scoop the mixture evenly into the muffin cups. Top each with crumbled feta and a little black pepper if you like.
• Bake. Bake for 20-22 minutes or until the egg bites puff up and feel just firm in the center. Let them cool on a wire rack for at least 5 minutes; they’ll shrink down a bit after coming out of the oven.
• Serve. Eat them warm and enjoy! Store leftovers in a sealed container in the fridge for up to 5 days.

Notes

Protein: Protein values are based on using full-fat (4%) cottage cheese and 1/3 cup crumbled feta cheese.

If you want to kickstart your morning with a simple and satisfying protein boost, these high protein egg bites are just what you need. They bake up fluffy in a muffin pan with about 10 minutes of hands-on prep and 20 minutes in the oven, giving you 12 tasty bites (6 servings) that each deliver around 14 grams of protein.

This recipe leans vegetarian and fresh, with cottage cheese lending a creamy base and the sun-dried tomatoes, baby spinach, basil, and feta packing a punch of bright flavor in every bite. Plus, they’re super flexible—add some bacon, sausage, smoked salmon, different cheeses or herbs to tailor them to your taste and add even more protein.

Scroll down for the complete recipe, straightforward instructions, timing tips, and clever tricks for storage and reheating. You can prep ahead and enjoy grab-and-go breakfasts all week long.

Why You’ll Love These Bites

These high protein egg bites shine when mornings get busy. Each serving has about 14 grams of protein, they’re ready in around 30 minutes total, and you can customize them to your liking. Cottage cheese keeps things creamy and smooth without extra hassle, while sun-dried tomatoes, fresh basil, and feta bring flavorful oomph that beats any store-bought or coffee shop option. They’re easy on the wallet, portable for busy days, and freeze well for quick reheats when you need them.

• High protein: roughly 14 grams per serving (2 egg bites).
• Quick prep: about 10 minutes hands-on, 20 minutes baking.
• Customizable: toss in your favorites like meats, cheeses, herbs, or veggies.
• Meal-prep friendly: stores perfectly in fridge or freezer for easy breakfasts all week.

Gather Your Ingredients

• 8 large eggs
• 1 cup cottage cheese
• 1/2 teaspoon fine sea salt
• 1 (8-ounce) jar sun-dried tomatoes in oil, drained and roughly chopped
• 1 large handful fresh baby spinach, roughly chopped
• 1/3 cup (0.25 ounces) julienned fresh basil leaves
• crumbled feta and black pepper, for topping

Step-by-Step Method

1. Preheat oven to 350°F and generously spray a 12-cup muffin pan with cooking spray.
2. Drain sun-dried tomatoes well, pressing out excess oil, roughly chop them, chop baby spinach, and julienne basil.
3. In a blender, combine eggs, cottage cheese, and 1/2 teaspoon fine sea salt; pulse a few times until smooth, avoiding over-blending.
4. Pour the blended egg mixture into a bowl and fold in the chopped sun-dried tomatoes, spinach, and basil until evenly distributed.
5. Spoon or use a cookie scoop to fill each muffin cup about 80% full.
6. Top each filled cup with crumbled feta and a grind of black pepper, if using.

7. Bake at 350°F for 20–22 minutes, until the egg bites puff and are set but still slightly moist in the center.

   

8. Cool the egg bites on a wire rack for at least 5 minutes, run a knife around the edges to loosen, and remove from the pan.

Pro Tips for Perfect Texture

While the recipe below walks you through everything, here are some extra pointers for perfect egg bites:

• Generously grease the pan. These tend to stick, so give your muffin pan a really good spray.
• Drain sun-dried tomatoes well. Too much oil makes the bites greasy, so press out as much oil as you can before folding them in.
• Don’t overblend. Pulse just until smooth; overmixing will make the texture rubbery and dense.

• Fill cups about 80% full. If you fill too much, they might spill over baking, though they do shrink after baking.

Add-Ins, Swaps, and Flavor Ideas

If you want to mix things up, here are some fun swap and add-in ideas for these easy egg bites:

• Add meat or seafood: Toss in cooked bacon, sausage, chicken, smoked salmon, or turkey for an extra protein punch.
• Try different herbs: Switch out basil for chives, dill, parsley, oregano, or rosemary for new flavors.
• Season differently: Skip fresh basil and try Cajun seasoning, Italian herbs, or herbs de Provence to change the vibe.
• Extra mix-ins: Feel free to add artichoke hearts, avocado, basil pesto, caramelized onions, Kalamata olives, pine nuts, or roasted red peppers for variety.

Storing, Freezing, and Reheating

• Fridge: Let the egg bites cool completely, then store in an airtight container in the fridge for up to 5 days.
• Freezer: Freeze cooled egg bites in a single layer on a sheet, then transfer to a freezer bag or container with parchment between layers. They last up to 3 months frozen.
• Reheat from fridge: Microwave two bites covered on a plate for 45-60 seconds, or warm them in a 325°F oven for 8-12 minutes.
• Reheat from frozen: Thaw overnight, then reheat as above, or microwave directly from frozen for 90-120 seconds (microwave times vary) or bake at 325°F for 18-25 minutes until hot.
• Make-ahead note: You can bake ahead and keep them ready in the fridge or freezer. Just cool completely before storing so little condensation forms.

Answers to Common Questions

• Q: Can I swap sun-dried tomatoes? A: Absolutely! Use well-drained roasted or canned diced tomatoes if that’s what you have. Or just leave them out and add other savory ingredients.
• Q: What if I don’t have cottage cheese? A: Cottage cheese makes the bites creamy and boosts protein. You can swap for whole-milk ricotta or plain Greek yogurt, though the texture and protein will change slightly.
• Q: Can I add meat or seafood? A: Definitely! Just fold in fully cooked and cooled options like bacon, sausage, chicken, or smoked salmon before baking.
• Q: Will these stick in a silicone pan? A: Silicone pans usually release well, but I still recommend a good spray to make sure they come out easily.
• Q: Are these gluten-free? A: Yes, the base recipe is naturally gluten-free. Just check that your add-ins don’t have gluten hidden in them.
• Q: Can I prepare the batter ahead? A: You can blend the eggs and cottage cheese and keep the batter in the fridge up to 24 hours before adding mix-ins and baking. For best results, bake soon after mixing.
• Q: How much protein per serving? A: Each serving has about 14 grams of protein using full-fat cottage cheese and 1/3 cup crumbled feta per the recipe notes.