High Protein Egg Bites
Loaded with eggs, cheese, and seasoned ground beef, high protein egg bites are perfect for busy mornings! They’re easy and delicious, and make the ultimate healthy breakfast for kids and adults alike.

I always try to start my mornings with plenty of protein, but often that’s easier said than done. Especially on busy days, it can be much quicker to grab a smoothie or bowl of my favorite granola.
But not anymore! These delicious high protein egg bites were inspired by my healthy egg strata and are the ultimate breakfast for busy days.
With multiple methods to prep in advance, this will be the high protein breakfast you’ve been waiting for! Or, if you have a few minutes, you can prepare them fresh and serve right away for the ultimate breakfast or brunch.
Why You’ll Love High Protein Egg Bites
No-mess breakfast – These egg bites are packed with everything you need to start your day right. Just grab and go!
Crowd-pleaser – It’s hard to find anyone who wouldn’t like this recipe! Even my one year old who’s not always a fan of eggs loved these high protein egg bites.
Easy breakfast – Egg bites are so simple and easy to make. You’ll be pulling them out of the oven in no time!
Nourishing recipe – These delicious egg bites are loaded with eggs, cheese, meat, and whole grains.
Delicious flavor – Nothing beats these extra cheesy beef, egg, and toast-filled muffins!

Healthy Breakfast Option
These high protein egg bites are packed with amazing nutrition from simple ingredients!
Eggs – With 6 grams of protein each, eggs are also high in a variety of vitamins and minerals including vitamin A, folate, B vitamins, choline, and selenium.
Ground beef – Beef is another high-protein ingredient with various other nutrients including iron and zinc.
Cheese – In addition to adding even more protein, cheese adds calcium and high-quality fat to these egg bites.
Milk – With B vitamins, calcium, phosphorus, and more, milk is a key ingredient.
Ezekiel bread – You can use other types of bread for these egg bites, but Ezekiel bread is my favorite. It’s higher in protein than most breads with 5 grams per slice, and it has various other vitamins and minerals including folate, magnesium, and iron.
Prep in Advance
This is the perfect recipe to prep ahead of time! Here are the three easy ways to do this:
- Put the ingredients in the muffin pan up to 24 hours in advance, cover, and place in the fridge until you’re ready to bake it.
- Bake the egg bites and store in an airtight container in the fridge for up to 5 days. Reheat before eating.
- Freeze these high protein egg bites 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.

Perfect Breakfast to Share
High protein egg bites are one of the best meal train recipes! Packed with high-quality and filling ingredients, they are all-in-one breakfast bites that everyone will love.
If you’re throwing a nesting party or simply prepping a freezer meal for a friend, this is an excellent choice for that as well. These egg bites freeze wonderfully for 2-3 months, and will be a welcomed breakfast no matter what someone is going through.
FAQs
Do I have to use ground beef? – No, these high protein egg bites would be delicious with ground turkey, sausage, or even bacon instead of the ground beef. If you use a meat that is already seasoned, there’s no need to add additional herbs and spices.
What type of cheese is best? – I like using sharp cheddar, but, for a different flavor, you can use any other type of cheese instead.
How much protein do high protein egg bites have? – Each serving (2 egg bites) has 30 grams of protein!
Can I make egg bites without bread? – Yes, you can make this recipe without bread.
Can I make this recipe gluten free? – This recipe would be delicious and gluten free if you use either store-bought or homemade gluten-free bread! Alternatively, you can leave the bread out altogether.
How do I remove the egg bites from the muffin pan? – Greasing the muffin pan makes a big difference here. Once the egg bites are done baking, let them cool for a few minutes before sliding a sharp knife around the edges. They should then pop out cleanly.
Tools You May Need
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Ingredients for High Protein Egg Bites
Eggs
Ground beef – The meat component in these egg bites. You can substitute ground sausage or turkey instead.
Sharp cheddar cheese, shredded – I typically grate the cheese myself since it’s cheaper, however, if you’re in a hurry, buying shredded cheese is a great option! Also, if you prefer, you can use another type of cheese.
Milk – I like using whole milk to make it richer, however, any type of milk (including dairy-free milk) would work.
Toast – I used sprouted Ezekiel bread which is high in protein, but you can use your favorite type of toast.
Onion
Spices and herbs – These give the ground beef a delicious sausage-like flavor, so make sure to use quality spices without additives for the best taste. Mountain Rose Herbs is my favorite affordable source for organic, premium spices.
Salt and pepper
How to Make High Protein Egg Bites
First, preheat your oven to 325 degrees and grease a muffin pan.

Next finely dice half of a large onion.

Then brown the ground beef and diced onion in a skillet and season with 1/8 teaspoon salt, 1/8 teaspoon pepper, and all of the other spices. This gives the beef a sausage-like flavor that makes these egg bites amazing!

While the beef is cooking, cut the toast into quarters and place a piece in each muffin cup.

Next sprinkle the cheese over the bread.

Once the meat is done cooking, divide it evenly between the muffin cups.

To make the egg mixture, whisk together the eggs, milk, 1/4 teaspoon salt, and 1/8 teaspoon pepper.

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.
At this point you can refrigerate the egg bites for up to 24 hours or bake them immediately.
Place the baking dish in the oven and bake for 35 minutes.

Enjoy your high protein egg bites for a delicious breakfast!
If you try this recipe, let me know in the comments! Tag me on Instagram @violet_rightathome
More Healthy Breakfast Recipes
Healthy Egg Strata with Ground Beef
Simple Gluten-Free Oat Flour Pancakes (Dairy-Free Option)
Homemade Maple Granola with Nuts and Cranberries
Gluten-Free Blueberry Cheesecake German Pancakes
Gluten-Free Blackberry Banana Breakfast Muffins with Oats

High Protein Egg Bites
With 30 grams of protein, these simple and flavorful high protein egg bites are perfect for busy mornings!
Ingredients
- 6 eggs
- 1/2 pound ground beef
- 1 cup shredded sharp cheddar cheese
- 1 cup milk
- 3 slices toasted Ezekiel bread
- 1/2 onion
- 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.
- Grease a muffin pan.
- Finely dice half of a large onion.
- Brown the ground beef and diced onion in a skillet and season with 1/8 teaspoon salt, 1/8 teaspoon pepper, and all of the other spices.
- Cut the toast into quarters and place a piece in each muffin cup.
- Sprinkle the cheese over the bread.
- 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.
- Slowly pour the egg mixture into the muffin cups.
- Place the baking dish in the oven and bake for 35 minutes.
Notes
You can substitute any type of toast for Ezekiel bread.
Nutrition Information:
Yield: 6 Serving Size: 2 bitesAmount Per Serving: Calories: 396Total Fat: 25gSaturated Fat: 12gTrans Fat: 1gUnsaturated Fat: 10gCholesterol: 260mgSodium: 621mgCarbohydrates: 12gFiber: 1gSugar: 4gProtein: 30g
Nutrition information is automatically calculated, so should only be used as an approximation.