If you’re looking for a nutritious and delicious breakfast option that is both high in protein and low in carbohydrates, these High Protein Egg Bites are perfect for you. Easy to prepare and customizable to your taste, they make for a fantastic meal prep idea that you can grab-and-go during your busy mornings.
Ingredients
- 10 eggs (about 500 g)
- 1 lb ground sausage (about 450 g) or meat of choice
- Vegetables of choice (as many as you’d like, such as bell peppers, spinach, or onions)
- 1/2 cup non-dairy milk (about 120 ml)
- Salt & pepper (to taste)
Directions
- Preheat the Oven: Begin by preheating your oven to 350°F (175°C). To create a steam environment for even cooking, place a baking dish filled with 1 inch of water on the bottom rack of the oven.
- Cook the Sausage: In a frying pan over medium heat, brown the ground sausage until it is fully cooked through. Ensure to break it apart into smaller pieces for even cooking. Once done, remove the sausage from the pan and drain any excess liquid.
- Sauté the Vegetables: Using the same pan, cook your choice of vegetables until they are soft. This usually takes about 5-7 minutes. Once cooked, set them aside to cool.
- Prepare the Egg Mixture: In a large mixing bowl, whisk together the eggs, non-dairy milk, salt, and pepper until well combined. This mixture forms the base of your egg bites.
- Grease the Muffin Pan: Lightly grease a muffin pan to ensure the egg bites do not stick.
- Fill the Muffin Cups: Pour the egg mixture into each muffin cup, filling them about three-quarters full to leave space for the meats and veggies.
- Add Sausage and Vegetables: Evenly distribute the cooked sausage and sautéed vegetables on top of the egg mixture in each muffin cup.
- Bake: Place the muffin pan in the oven and bake for 18-20 minutes, or until the egg cups are fully set and no longer liquid in the center.
- Cool and Serve: Once baked, let the egg bites cool completely in the pan before removing them. This helps them maintain their shape. Enjoy your high-protein, dairy-free, low-carb egg bites!
Nutritional Information
- Serving Size: 1 egg bite
- Calories: Approximately 150
- Protein: 10g
- Carbohydrates: 3g
- Fat: 10g
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Cooking Tips and Tricks
- Customize the Flavor: Experiment with different meats such as turkey or bacon and add spices like paprika or garlic powder for extra flavor.
- Use Silicone Muffin Pans: For easier removal of the egg bites, consider using silicone muffin pans, which can help prevent sticking and allow for easy popping of the bites.
- Store for Later: These egg bites can be refrigerated for up to a week or frozen for up to three months. Just reheat in the microwave for a quick breakfast.
Possible Variations
- Mediterranean Style: Incorporate feta cheese, diced tomatoes, and spinach to give a Mediterranean flavor to your egg bites. You can replace the sausage with ground lamb or chicken.
- Southwestern Inspo: Add diced jalapeños, black beans, and corn for a Southwestern twist. Top with cilantro for an added burst of flavor.
Enjoy these High Protein Egg Bites as a delicious and nutritious start to your day, and let your creativity shine by customizing them to your liking!