9 High-Protein Egg Bite Recipe Ideas You Need to Try

Discover 9 high-protein egg bite recipe ideas for an easy, protein-packed breakfast! Perfect for meal prep and grab-and-go snacks.

If you’re someone who’s super busy in the morning and wants a delicious high-protein breakfast option that you can take on the go, egg bites might be the perfect solution for you!

They’re easy to make, grab-and-go, and packed with protein to keep you full and energized until lunchtime.

We’ve compiled our favorite high-protein egg bite recipe ideas in one place to make your breakfast meal prep that much easier.

From Starbucks Copycat Bacon & Gruyère to a Shakshuka-Inspired recipe, these 9 delicious protein-packed egg bites are sure to be a delicious start to your day.

Alright, let’s dig in!

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Why Make High-Protein Egg Bites?

Starting your week by meal-prepping a high-protein egg bite recipe is a great way to ensure you’ll have a delicious and nutritious breakfast ready for each day of the week. We love egg cups for so many reasons but here are a couple of reasons why they make a great breakfast option:

• They are high-protein and will keep you satisfied for hours.
• They’re easily customizable so you’ll never run out of flavor combinations.
• You can meal prep a batch in just 30 to 40 minutes which will last you all week long.

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Key Ingredients for a High-Protein Egg Bite Recipe

To make these high-protein egg bite recipe ideas, you need these key ingredients:

For the Base:

• Eggs or Egg Whites – Whole eggs make for a richer more hearty egg bite while sticking to just egg whites is more protein-packed and fluffier. If going for egg whites, we recommend buying liquid egg whites so you don’t end up with a bunch of leftover egg yolks.
• Cottage Cheese – When blended with the eggs, cottage cheese adds creaminess and extra protein.
• Different Types of Cheese – Adding cheeses like cheddar, feta, goat cheese, and Gruyère adds tons of flavor!

Add-Ins:

• Chicken Sausage, Bacon, or Smoked Salmon – Increases the protein content and adds to the heartyness.
• Veggies – Mushrooms, spinach, and red bell pepper make great additions because they add vitamins, fiber, and flavor.
• Herbs & Spices – From smoked paprika to fresh thyme, there are so many options!

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How to Make Egg Bites

There are many ways to make egg bites from sous viding to pressing cooking and baking. We’ve chosen to include baking instructions because we’ve found that it’s easiest and creates the best result.

While the add-ins vary, all high-protein egg bite recipe variations follow similar baking instructions. Simply mix up the base, add the toppings, and pour into a similar muffin pan or muffin cups.

1. Blend or whisk eggs (or egg whites for a lighter and higher protein option).
2. Incorporate mix-ins (cheese, meat, vegetables, herbs, or spices).
3. Pour your egg mixture into a muffin tin, silicone muffin pan, or on a baking sheet with silicone muffin liners.
4. Bake at 325°F for 20 to 25 minutes until set but still slightly soft.

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9 High-Protein Egg Bite Recipe Ideas You Need to Try

1. Bacon & Gruyère (Starbucks Copycat)
2. Egg White & Roasted Red Pepper (Starbucks Copycat)
3. Ham & Swiss with Chives
4. Egg White Spinach, Feta & Sun-Dried Tomato
5. Chicken Sausage & Pepper Jack
6. Smoked Salmon & Cream Cheese
7. Mushroom, Goat Cheese & Thyme
8. Broccoli & Sharp Cheddar
9. Shakshuka Egg Bites

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1. Bacon & Gruyère (Starbucks Copycat)

A classic, creamy, and super cheesy egg bite with smokey bacon and melty Gruyère cheese.

Ingredients (for 12):

• 6 large eggs
• ½ cup cottage cheese
• ½ cup shredded Gruyère cheese
• 4 strips crispy bacon, crumbled
• ¼ teaspoon each salt & black pepper

Instructions:

1. Preheat oven to 325°F and lightly grease a muffin tin or add silicone baking cups.
2. Blend the eggs, cottage cheese, salt, and pepper until smooth.
3. Stir in shredded Gruyère cheese and crumbled bacon.
4. Pour mixture into muffin tins, dividing evenly among the tins.
5. Bake for 20-25 minutes or until set.

Estimated Nutrition Facts (for 2 egg bites): 290 cal | 30g protein | 33g carbohydrates | 4g fat

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2. Egg White & Roasted Red Pepper (Starbucks Copycat)

Just like the ones from Starbucks, this high-protein egg bite recipe has a fluffy texture and is filled with red peppers and Monterey Jack cheese.

Ingredients (makes 12):

• 6 egg whites
• ½ cup cottage cheese (you can also use low-fat)
• ½ cup shredded Monterey Jack cheese
• ⅓ cup finely-diced red bell pepper
• ¼ teaspoon each garlic powder & salt

Instructions:

1. Preheat oven to 325°F and lightly grease a muffin tin or add silicone baking cups.
2. Blend egg whites, cottage cheese, salt, and garlic powder until smooth and evenly combined.
3. Stir in cheese and roasted red pepper.
4. Pour mixture into muffin tins and bake for 20-25 minutes until set but still soft.

Estimated Nutrition Facts (for 2 egg bites): 220 cal | 28g protein | 10g carbohydrates | 3g fat

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3. Ham & Swiss with Chives

A decadently savory high-protein egg bite recipe with diced ham, Swiss cheese, and garnished with fresh chives.

Ingredients (for 12):

• 6 large eggs
• ½ cup shredded Swiss cheese
• ⅓ cup diced ham (you can also use deli sliced or Canadian bacon)
• 1 tablespoon chopped chives
• ¼ teaspoon each salt & black pepper

Instructions:

1. Preheat oven to 325°F and lightly grease a muffin tin or add silicone baking cups.
2. Whisk eggs, salt, and pepper until you reach an even consistency.
3. Stir in Swiss cheese, ham, and chives.
4. Pour mixture into the muffin tins and bake for 20-25 minutes.

Estimated Nutrition Facts (for 2 egg bites): 250 cal | 27g protein | 12g carbohydrates | 5g fat

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4. Egg White Spinach, Feta & Sun-Dried Tomato

A Mediterranean-inspired, egg-white bite with tangy feta, sun-dried tomatoes, and wilted spinach.

Ingredients (for 12):

• 6 egg whites
• ½ cup cottage cheese (you can also use low-fat)
• ⅓ cup crumbled feta cheese
• ½ cup chopped baby spinach
• ¼ cup finely diced sun-dried tomatoes

Instructions:

1. Preheat oven to 325°F and lightly grease a muffin tin or add silicone baking cups.
2. Blend the egg whites and cottage cheese until smooth and even.
3. Stir in feta, spinach, and sun-dried tomatoes.
4. Pour mixture into muffin tins and bake for 20-25 minutes until set but still soft.

Estimated Nutrition Facts (for 2): 210 cal | 26g protein | 9g carbohydrates | 4g fat

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5. Chicken Sausage & Pepper Jack

A spicy and savory high-protein egg bite recipe with crumbled chicken breakfast sausage and gooey melted pepper jack cheese.

Ingredients (makes 12):

• 6 large eggs
• ½ cup shredded pepper jack cheese + an extra sprinkle
• ⅓ cup cooked & crumbled chicken sausage
• ¼ teaspoon each smoked paprika & salt

Instructions:

1. Preheat oven to 325°F and lightly grease a muffin tin or add silicone baking cups.
2. Whisk eggs, smoked paprika, and salt.
3. Stir in cheese and chicken sausage.
4. Sprinkle a little extra cheese over the top.
5. Pour into muffin tins and bake for 20-25 minutes until set.

Estimated Nutrition Facts (for 2): 280 cal | 29g protein | 14g carbohydrates | 6g fat

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6. Smoked Salmon & Cream Cheese

A high-protein egg bite recipe featuring a classic combination of smoked salmon, creamy cheese, and fresh dill.

Ingredients (for 12 egg bites):

• 6 egg whites
• ½ cup cottage cheese (you can also use low-fat)
• ¼ cup cubed cream cheese
• ⅓ cup finely diced smoked salmon
• 1 teaspoon finely chopped fresh dill

Instructions:

1. Preheat oven to 325°F and lightly grease a muffin tin or add silicone baking cups.
2. Blend eggs, cottage cheese, and salt until smooth.
3. Stir in smoked salmon, cream cheese, and dill.
4. Pour mixture into muffin tins and bake for 20-25 minutes until set but still soft.

Estimated Nutrition Facts (2 egg bites): 240 cal | 28g protein | 7g carbohydrates | 5g fat

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7. Mushroom, Goat Cheese & Thyme

A rich and decadent egg bite with caramelized mushrooms, creamy goat cheese, and fresh thyme.

Ingredients:

• 6 large eggs
• ½ cup crumbled goat cheese
• ⅓ cup diced mushrooms
• 1 teaspoon finely chopped fresh thyme

Instructions:

1. Preheat oven to 325°F and grease a muffin tin or add silicone baking cups.
2. Whisk eggs, salt, and thyme until smooth and evenly combined.
3. Stir in 2/3 of the mushrooms and goat cheese.
4. Pour mixture into muffin tins and top with the remaining mushrooms and goat cheese.
5. Bake for 20-25 minutes.

Estimated Nutrition Facts (2 egg bites): 240 cal | 27g protein | 11g carbohydrates | 5g fat

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8. Broccoli & Sharp Cheddar

A deliciously cheesy egg bite packed with protein and nutritious broccoli in a classically tasty flavor combination.

Ingredients (makes 12):

• 6 large eggs
• ½ cup shredded sharp cheddar cheese
• ⅓ cup finely chopped steamed broccoli
• ¼ teaspoon each salt & black pepper

Instructions:

1. Preheat oven to 325°F and grease a muffin tin or add silicone baking cups.
2. Whisk eggs, salt, and black pepper until well combined and even in texture.
3. Stir in cheddar cheese and steamed broccoli.
4. Pour mixture into muffin tins and bake for 20-25 minutes until set.

Estimated Nutrition Facts (for 2 egg bites): 250 cal | 26g protein | 12g carbohydrates | 5g fat

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9. Shakshuka Egg Bites

A bold and flavorful high-protein egg bite recipe inspired by a Middle Eastern classic, featuring tomatoes, peppers, and warming spices.

Ingredients (makes 12):

• 6 large eggs
• ½ cup canned diced tomatoes, drained
• ⅓ cup finely diced bell peppers (red or yellow)
• ¼ teaspoon smoked paprika
• ¼ teaspoon cumin
• ¼ teaspoon garlic powder
• ¼ teaspoon salt
• ¼ cup crumbled feta cheese (optional)

Instructions:

1. Preheat oven to 325°F and grease a muffin tin or add silicone baking cups.
2. Whisk eggs, smoked paprika, cumin, garlic powder, and salt until well combined and even in texture.
3. Stir in diced tomatoes and bell peppers.
4. Pour mixture into muffin tins and bake for 20-25 minutes until set.
5. Sprinkle with crumbled feta cheese before serving (optional).

Estimated Nutrition Facts (2 egg bites): 230 cal | 25 g protein | 10g carbohydrates | 4g fat

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High-Protein Egg Bite Recipe Meal Prep & Storage Tips

These high-protein egg bite recipe ideas make excellent meal prep because they come together in just 30 to 40 minutes total and it’s easy to make a big enough batch to last you and your family for the whole week.

• How to Store: Keep your egg bites in an airtight container in the fridge for up to 5 days.
• How to Freeze: Egg bites freeze well. You can store them in a freezer bag for up to 2 months.
• How to Reheat: Microwave for 30-60 seconds. You can also throw them in the air fryer for a little extra crisp!

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FAQ About These High Protein Egg Bite Recipe Ideas

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A Few Final Thoughts

These 9 high-protein egg bite recipe ideas make a great healthy breakfast or post-workout snack whether you’re looking for meal prep options or grab-and-go recipes.

They’re super easy to customize with the flavor combinations you love most. There really are endless possibilities to combine your favorite ingredients.

The best part? They’re full of protein and easy to take on the go making them perfect for busy mornings.

Which high protein egg bites recipe sounds the best to you? Let us know in the comments below.

Bon appétit,

A small note for my readers – Over here at VLHhealth, we occasionally include affiliate links in our posts. This means that if you purchase using my links, I will earn a small commission at no extra cost to you.

Hungry for more? 

• 7 Delicious High Protein Breakfast Meal Prep Ideas with 30+ Grams of Protein
• 7 Delicious High-Protein Low-Calorie Breakfast Ideas (30g Protein & 300 Calories or Less)
• 7 Tasty Low Carb Breakfast Ideas with Less Than 5 Grams of Net Carbs

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Posted By: Victoria · In: healthy breakfast ideas, healthy recipes, high-protein recipes, low-carb recipes, meal prep ideas