High Protein Egg Bites Recipe

These High Protein Egg Bites with cottage cheese are packed with delicious turkey sausage, cheese and spinach for a filling breakfast or snack.

Each bite is a whopping 11 grams of protein with only 99 calories and just 5 grams of fat.

High protein recipes are all the rage right now, but to be honest- eating plenty of protein is a great hack for keeping yourself full and satisfied throughout the day.

Are Eggs a Good Source of Protein?

Yes! Eggs are a great source of protein, with a whopping 6 grams of protein for one large egg.

To amp up the total amount of protein per egg bite, without increasing the amount of fat, I’ve added more egg whites (which are also high in protein). In addition to that, we’re adding in cottage cheese (25 grams of protein per 1 cup), which blends in nicely with the eggs.

High Protein Egg Bites with Cottage Cheese

Cottage cheese is a great way to get extra protein in these egg bites without even noticing it. Don’t worry if the texture of cottage cheese weirds you out – we’re blending it all together so you won’t even notice it in there.

Ingredients Needed

Here’s the basic list of ingredients to make High Protein Egg Bites at home. They remind me of the tasty egg bites from Starbucks, but seriously cheaper!

• Turkey Sausage – fully cooked links cut into bites
• Large Eggs
• Egg Whites – these are where the extra protein comes in!
• Cottage Cheese – use 2% fat or less
• Cheddar Cheese – I used regular cheese, but a low calorie cheese could be substituted
• Seasonings – salt, pepper, garlic powder, onion powder
• Spinach – optional, but great for added vitamins

How To Make Protein Egg Bites

This recipe makes 12 egg bites in a standard size muffin tin. Each egg bite (one muffin) contains 11 grams of protein and just 99 calories. They’re great for meal prepping for the week, as they reheat beautifully in the microwave.

Here’s how to make the high protein egg bites…

Grease Muffin Tin

Start by coating your muffin tin with plenty of non-stick cooking spray, or if you have a silicone muffing pan you can use that.

Chop the turkey sausage into bite-size pieces and divide them among the muffin cups. No need to preheat the sausage (just make sure you’re using sausage that’s already fully cooked).

Blend Egg Mixture

Combine the eggs, egg whites, cottage cheese, half the cheddar cheese and seasonings in a blender and process until smooth and a pale yellow color.

Add Spinach

If you’re adding spinach, now is the time to add it.

PRO TIP: Don’t over mix the spinach into the egg mixture, just pulse a few times so the spinach is more “chopped” rather than “blended” into the mixture.

Pour Into Muffin Pan

Now just pour the egg mixture into the muffin pan with the turkey sausage. Fill the cups just 3/4 of the way full.

Top with Cheese

Add the remaining cheese to the top of each egg bite.

Bake Egg Bites

Place the tray of egg bites in a 400 degree F oven and bake for 14 to 16 minutes, or until the tops of the eggs are set.

Let the egg bites cool slightly before running a knife around the edge to remove them from the pan.

Flavor Variations and Tips

There are so many options when it comes to making this high protein egg bites recipe. You can swap out or add in extra veggies, different types of cheeses, even make them with bacon or ham!

Just keep in mind, that switching out ingredients will alter the nutritional values, so calculate them accordingly.

Veggies To Add

Try adding these veggies to your egg bites to switch up the flavor!

• Mushrooms
• Peppers
• Sun dried Tomatoes
• Zucchini
• Fresh Tomatoes
• Kale

Make Ahead and Store

My teenage son is on a mission to eat as much protein as he can, but has zero time in the morning before school. He loves how easy these egg bites are to pop in the microwave and eat on the way out the door.

Once the egg bites are cooled, simply place them in a single layer in an airtight container. If needed, place a piece of parchment paper between layers.

Store in the fridge for up to 7 days. Pop the egg bites in the microwave (30 seconds to 1 minute) or air fryer to reheat.

More High Protein Breakfasts

Here are a few more of my favorite high protein breakfast recipes that you don’t want to miss!

• Breakfast Frittata Muffins
• Freezer Friendly Breakfast Burritos
• Overnight Sausage Hash Brown Casserole
• Huevos Rancheros Breakfast Tostadas
• Spinach Asparagus Frittata

I hope you give these tasty High Protein Egg Bites a try! I know you’re going to love them!