Loaded with eggs, cheese, and seasoned ground beef, high protein egg bites are perfect for busy mornings and special occasions alike! They’re easy and delicious, and make the ultimate healthy breakfast for kids and adults.
Quick Look at the Recipe
- 🍽️ Flavor: Savory, cheesy sausage-inspired taste
- ⏱️ Prep Time: 15 minutes
- 🔥 Cook Time: 30 minutes
- 🕒 Ready In: 45 minutes
- 👥 Servings: 12 egg bites
- 🥣 Main Ingredients: Eggs, ground beef, cheese, toast
- 📋 Protein: 30 grams per serving (2 egg bites)
- ❄️ Freezer Friendly: Yes! Freeze individually for an instant high-protein breakfast on busy days.
- 👩🍳 Tip: These egg bites use a unique seasoning combination to give the ground beef a sausage-like flavor – no pork needed!
Nourishing Breakfast for the Busiest Mornings
Eggs are one of my favorite ways to start the morning, but, as a busy mom, it’s often easier to grab a strawberry ginger smoothie or bowl of my favorite low-sugar granola. Not that there’s anything wrong with that (both are delicious and healthy), but there’s just something about classic eggs.
These high-protein egg bites, inspired by my clean egg strata, have quickly become my go-to egg breakfast for the busiest days. With multiple ways to prep them in advance, they’re the easy, protein-packed breakfast you’ve been waiting for!
What Makes Healthy Egg Bites Special?
- No-mess breakfast perfect for busy mornings and brunch parties alike!
- Hearty, nourishing recipe that will leave you satisfied and energized for the day.
- Savory, sausage-like flavor using ground beef instead of pork.
Ingredients
Tools Needed
Step-By-Step Instructions
Step 1: First, preheat your oven to 325 degrees and grease a muffin pan.
Then brown the ground beef and diced onion in a skillet and season with spices, salt and pepper. This gives the beef a sausage-like flavor that makes these egg bites amazing!
Step 2: While the beef is cooking, cut the toast into quarters and place a piece in each muffin cup.
Step 3: Next sprinkle the cheese over the bread.
Step 4: Once the meat is done cooking, divide it evenly between the muffin cups.
Step 5: To make the egg mixture, whisk together the eggs, milk, and the rest of the salt and pepper.
Step 6: Now pour the egg mixture into the muffin cups. Make sure to do this slowly to let the ingredients soak up the mixture without the cups overflowing.
Chef’s tip: For a light and fluffy texture, whisk the eggs until they’re smooth and slightly frothy.
Step 7: Place the baking dish in the oven and bake for 28-30 minutes. Enjoy fresh or freeze for later!
If you’re looking for more clean breakfast ideas, check out my skillet Dutch baby and 15-minute sweet potato fritters!
Prep in Advance
This is the perfect recipe to prep ahead of time! Here are the three easy ways to do this:
- Assemble the ingredients in the muffin pan up to 24 hours in advance, cover, and place in the fridge until you’re ready to bake.
- Bake the egg bites and store in an airtight container in the fridge for up to 5 days. Reheat before eating.
- Freeze high protein egg cups in an airtight container for up to 3 months. They can be reheated from frozen, however, for the best texture, first let them thaw in the fridge overnight.
Tips for Success
Mix and match ingredients – Feel free to swap in your favorite types of meat, cheese, and toast to create customized egg cups.
Don’t over-whisk the eggs – Whisk just until the mixture is slightly frothy and an even color with no streaks of white and yellow. Over-beating eggs can lead to a rubbery texture.
Let cool for a few minutes – For perfect egg bites, before removing them from the pan, let them cool for a few minutes and then slide a sharp knife around the edges. They should then pop out cleanly.
FAQs
Meat is a great way to add extra protein to egg bites! This recipe uses ground beef and has 30 grams of protein per serving.
Each serving (2 high protein egg bites) has 30 grams of protein!
Yes, to make egg bites gluten free, simply use gluten-free toast or leave it out.
Violet’s Tips for Serving
Egg muffin cups aren’t just for busy weekday mornings! They’re also the perfect make-ahead addition to special brunches. Simply prep them the night before and bake right before serving for a delicious, healthy treat everyone will love.
If you try this recipe, let me know in the comments! Tag me on Instagram @violet_rightathome
High Protein Egg Bites
Equipment
Ingredients
- 6 eggs
- 1/2 pound ground beef
- 1 cup sharp cheddar cheese shredded
- 1 cup milk
- 3 slices bread toasted
- 1/2 onion diced
- 3/4 tablespoon dried sage
- 1/2 teaspoon paprika
- 1/4 teaspoon garlic powder
- 1/2 teaspoon salt divided
- 1/4 teaspoon pepper divided
Instructions
- Preheat your oven to 325 degrees and grease a muffin pan.
- Brown the ground beef and diced onion in a skillet and season with 1/8 teaspoon salt, 1/8 teaspoon pepper, and the rest of the spices.1/2 pound ground beef, 1/2 onion, 3/4 tablespoon dried sage, 1/2 teaspoon paprika, 1/4 teaspoon garlic powder
- Cut the toast into quarters and place a piece in each muffin cup.3 slices bread
- Sprinkle the cheese over the bread.1 cup sharp cheddar cheese
- Once the meat is done cooking, divide it evenly between the muffin cups.
- Whisk together the eggs, milk, 1/4 teaspoon salt, and 1/8 teaspoon pepper.6 eggs, 1 cup milk
- Slowly pour the egg mixture into the muffin cups.
- Place the baking dish in the oven and bake for 28-30 minutes.
Notes
Advance Prep – 3 Options
- Assemble the ingredients in the muffin pan up to 24 hours in advance, cover, and place in the fridge until you’re ready to bake.
- Bake the egg bites and store in an airtight container in the fridge for up to 5 days. Reheat before eating.
- Freeze high protein egg cups in an airtight container for up to 3 months. They can be reheated from frozen, however, for the best texture, first let them thaw in the fridge overnight.
Nutrition
If you tried these egg bites, I’d love to hear how they turned out for you! Please make sure to come back and leave a comment and a ⭐️⭐️⭐️⭐️⭐️ rating.
This is my favorite easy freezer breakfast! I love making a big batch and freezing some of them for later.
These are so yummy and easy!
I’m so glad you enjoyed them!