Print

Egg Bites: The Ultimate High-Protein Breakfast for Busy Mornings

four egg bites on a plate
Print Recipe

If there’s one thing we’ve learned as chefs, business owners, and moms—it’s that mornings move fast. Somewhere between packing lunches, answering emails, and trying to drink a hot coffee while it’s still… well… hot… breakfast often gets bumped.   We also are tournament moms!  This is the perfect pack for weekend tournaments.  

Enter: Egg Bites—our go-to solution for a healthy breakfast on the run and an easy way to pack more protein into the day without extra effort.

These little powerhouses are:

They’re basically the breakfast version of “I’ve got my life together”… even when you don’t. 😉

Why Egg Bites Are the Perfect Healthy Breakfast

Let’s solve two of the biggest morning challenges:

1️⃣ How do I eat healthy when I’m rushed?

Egg bites are meal prep gold.

Make a batch once → breakfast is handled all week.

No drive-thru.
No skipped meals.
No hangry moments!

Just grab, heat, and go.

2️⃣ How do I get more protein into my day?

Protein helps:

Each egg bite delivers a solid protein boost thanks to:

You’re looking at 12–15g protein per serving (2 bites) depending on sausage choice.

That’s a strong start before your second coffee kicks in.

Ingredients

Units Scale

Protein Base

  • 2 chicken or turkey sausages, casings removed (About 12 oz / 340 g total). We love the Fore Quarter Butcher shop sausage!
  • 10 large eggs
  • 1 1/2 cups cottage cheese (375 ml / 340 g)
  • 3/4 cup crumbled feta cheese (175 ml / 100 g)

Flavour & Seasoning

For the Pan

  • Cooking spray or oil for greasing
  • Hot tap water (for water bath)

Instructions

  1. Preheat to: 325°F / 165°C.  A lower oven temperature ensures the eggs cook gently and stay tender—not rubbery.

  2. Generously spray your muffin tin with cooking spray or lightly oil each cup. Eggs love to stick—so be generous. 

  3. Cook the sausage: preheat a frying pan over medium heat.  Add sausage meat (removed from casings). Cook until it is fully browned, cooked through and no pink remains.  Break it up into small crumbles as it cooks (this helps distribute protein evenly in each bite).  Drain excess fat if needed and let cool slightly.

  4. Meanwhile, in a blender, combine: Cottage cheese, 2 of the eggs and a pinch of salt.  Blend until completely smooth, about 1 minute (This step is the secret to silky egg bites).   If you add all of the eggs, the egg bites become too fluffy and won’t hold their shape.  

  5. Pour the blended mixture into a large bowl. Add the remaining 8 eggs and Kosher salt.  Whisk thoroughly until fully combined.  You want a uniform mixture with no streaks.

  6. Divide evenly among the 12 cups: Cooked sausage, crumbled feta, green onions.  Each cup should be about ⅓ full of fillings.  This ensures every bite has balanced flavour.

  7. Ladle or pour the egg mixture over the fillings. Fill each cup right to the top!   Using a small spoon, gently stir each one to distribute ingredients.

  8. Place the filled muffin tin onto a baking sheet. Carefully place the tray in the oven first. Then pour hot tap water into the baking sheet until it comes about halfway up the muffin tin.  This water bath:

    • Regulates heat

    • Prevents scrambling

    • Creates a creamy texture

    • Mimics sous-vide style egg bites (It’s the difference between “good” and “coffee-shop good.”)

  9. Bake for approximately: 25 minutes.  Egg bites are done when the centres are set, tops are slightly puffed, and if you want to check, the internal temp reaches 165°F / 74°C.  Do not overbake—this leads to rubbery eggs.

  10. Remove muffin tin from the water bath carefully.  Let egg bites cool in the tin for 5 minutes, then gently remove and transfer to a cooling rack.  Cooling fully helps them firm up and makes storage easier.

Notes

egg bites raw in muffin tins             egg bites cooked in muffin tins

Storage & Meal Prep Recommendations for Egg Bites 

Store in an airtight container for up to: 4 days.  Perfect for weekday breakfasts.

Egg bites freeze beautifully.

To freeze:

  1. Cool completely

  2. Place on a tray to flash freeze

  3. Transfer to freezer bag or container

Store up to: 2 months.  

Reheating Instructions for Egg Bites (the most important information!)

Microwave (Fastest)

  • Refrigerated: 30–45 seconds

  • Frozen: 60–90 seconds

Cover with a damp paper towel to retain moisture.

Oven (Best Texture)

Reheat at:

325°F / 165°C for 10–12 minutes

Great when reheating multiple servings.

Air Fryer

Reheat at:

300°F / 150°C for 5–6 minutes

Crisps edges slightly—delicious bonus.

Nutrition Highlights for Egg bites 

Egg bites are ideal if you’re trying to:

  • Increase protein intake

  • Reduce processed breakfast foods

  • Support weight management

  • Fuel workouts

  • Avoid mid-morning crashes

Estimated per 2 bites:

  • Calories: 220–260

  • Protein: 12–15 g

  • Carbs: 2–4 g

  • Fat: 16–18 g

(Varies by sausage choice.)

Healthy Breakfast on the Run: Why It Matters

We talk about this a lot in our classes—because it’s real life.

When breakfast is skipped:

  • Blood sugar drops

  • Energy dips

  • Cravings spike

  • Focus suffers

A protein-rich breakfast sets the tone for the entire day.

Think of it like mise en place… but for your body.

Do the prep early → everything runs smoother.

Make Them Your Own: Variations

Egg bites are endlessly customizable.

Try these combos:

Veggie-Loaded

  • Spinach

  • Roasted peppers

  • Mushrooms

  • Zucchini

Meat Lover

  • Bacon

  • Ham

  • Chorizo

  • Breakfast sausage

Mediterranean

  • Feta

  • Olives

  • Sun-dried tomatoes

  • Spinach

Dairy-Free

  • Skip cottage cheese

  • Add almond milk or oat milk

Kid-Friendly

  • Cheddar

  • Turkey bacon

  • Finely diced peppers

Pro Tips From Our Kitchen

Blend the cottage cheese
→ Smooth texture, no lumps.

Use a water bath
→ Prevents curdling.

Season well
→ Eggs need salt to shine.

Cool before storing
→ Prevents condensation.

Batch Cooking = Sanity Saving

We always say:

Cook once, eat five times.

Egg bites are a Sunday prep staple in our kitchens.

Make a batch while dinner cooks → breakfast handled.

Future you will be thrilled.

Are Egg Bites Actually Healthy?

Short answer: Yes.

They’re:

  • Naturally gluten-free

  • Low carb

  • High protein

  • Portion controlled

Compared to muffins, bagels, or pastries—they’re a nutritional upgrade that still feels satisfying.

Perfect for More Than Breakfast

Don’t box them in.

Egg bites work for:

  • Post-workout snacks

  • School lunches

  • Road trips

  • Afternoon protein boosts

  • Light dinners with salad

They’re tiny but mighty.

Troubleshooting Egg Bites

Rubbery texture?
→ Oven too hot or overbaked.

Watery bottoms?
→ Veggies not pre-cooked.

Sticking to pan?
→ Not enough spray.

Collapsed tops?
→ Normal—they deflate slightly as they cool.

The Protein Shortcut Busy People Need

As two busy business owners and moms, we’re always looking for realistic ways to eat better—not aspirational ways that require a personal chef and three extra hours.

Egg bites are practical wellness.

They fit into real schedules.

They help you feel fuelled instead of frazzled.

And they prove that healthy can still be delicious, satisfying, and make-ahead friendly.

Final Thoughts

If breakfast has been feeling like an afterthought, this is your reset button.

Egg bites are quick to make, easy to store, packed with protein, and endlessly customizable.

They solve the “no time” problem.
They solve the “need more protein” problem.
And they make mornings run just a little smoother.

Which, let’s be honest, is a win before 9 a.m.

Find it online: https://blog.theculinarystudio.ca/recipes/egg-bites-high-protein-breakfast/