Description
Protein-Packed Oven Egg Bites are a quick, easy, and nutritious breakfast option featuring eggs, cheddar cheese, and fresh vegetables baked to perfection. Perfect for meal prep or a grab-and-go meal rich in protein and flavor.
Ingredients
Scale
Main Ingredients
- Cooking spray
- 8 large eggs
- 1 cup shredded cheddar cheese
- 1/3 cup half-and-half or whole milk
- 1/4 teaspoon salt
- 1 dash freshly ground black pepper
- 1 pinch nutmeg (optional)
- 2/3 cup diced tomatoes
- 1/2 cup coarsely chopped packed baby spinach
- 1/3 cup thinly sliced green onions
Instructions
- Preheat the oven. Position a rack in the center of the oven and heat it to 350°F (175°C) to ensure an even baking temperature for the egg bites.
- Prepare the muffin tin. Spray a 12-well muffin tin with cooking spray to prevent the egg bites from sticking and to aid in easy removal after baking.
- Mix the base ingredients. In a large bowl, whisk together the eggs, shredded cheddar cheese, half-and-half (or whole milk), salt, pepper, and nutmeg (if using) until fully combined and smooth.
- Add the vegetables. Stir in the diced tomatoes, chopped baby spinach, and thinly sliced green onions into the egg mixture, distributing them evenly throughout.
- Divide the mixture. Pour the egg mixture evenly into the prepared muffin cups, filling each about 1/4 cup to ensure proper cooking and uniform size.
- Bake the egg bites. Place the muffin tin in the preheated oven and bake for 15 to 18 minutes until the bites are set, puffed up, and light golden on top. Note that they will deflate slightly once removed from the oven.
Notes
- For a dairy-free version, substitute half-and-half with your favorite plant-based milk and cheese with a vegan alternative.
- Add cooked bacon, sausage, or ham for extra protein and flavor if desired.
- These egg bites can be stored in the refrigerator for up to 4 days and reheated in the microwave for a quick meal.
- Ensure not to overfill the muffin tins to prevent spilling and uneven cooking.
- Nutmeg is optional but adds a subtle warm flavor that complements the eggs.
Nutrition
- Serving Size: 2 egg bites
- Calories: 150
- Sugar: 2g
- Sodium: 280mg
- Fat: 10g
- Saturated Fat: 5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 3g
- Fiber: 1g
- Protein: 11g
- Cholesterol: 210mg
