Description
Make these high protein breakfast egg muffin cups in a muffin tin for easy, freezer friendly breakfast portions. They are perfect for grab-and-go meals.
Ingredients
Scale
- 12 large eggs
- 1/4 cup milk or unsweetened almond milk
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup cooked, crumbled sausage or diced ham
- 1/2 cup shredded cheddar cheese
- 1/2 cup chopped spinach
Instructions
- Preheat your oven to 350°F (175°C). Lightly grease a standard 12-cup muffin tin or use silicone muffin pan liners.
- In a large bowl, whisk together the eggs, milk, salt, and pepper until well combined and slightly frothy.
- Stir in the cooked sausage or ham, shredded cheese, and chopped spinach until evenly distributed.
- Pour the egg mixture evenly into the prepared muffin cups, filling each about three-quarters full.
- For the best texture, place the muffin tin inside a larger baking pan. Carefully pour hot water into the larger pan until it reaches halfway up the sides of the muffin tin. This creates a water bath.
- Bake for 18 to 22 minutes, or until the egg bites are set and a toothpick inserted near the center comes out clean.
- Remove the muffin tin from the water bath. Let the egg bites cool in the tin for 5 minutes before carefully removing them.
Notes
- To prevent rubbery texture, always use a water bath when baking egg bites in the oven.
- For freezing: Let the egg muffin cups cool completely. Place them in a freezer-safe, airtight container or zip-top bag. They keep well for up to 3 months.
- To reheat from frozen: Microwave one or two bites for 60 to 90 seconds, or until heated through.
- For a keto egg bites variation, skip the milk and use heavy cream, and add 1/4 cup of cream cheese cubes to the mix.
- Prep Time: 10 min
- Cook Time: 20 min
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 egg bite
- Calories: 95
- Sugar: 1
- Sodium: 250
- Fat: 7
- Saturated Fat: 3
- Unsaturated Fat: 4
- Trans Fat: 0
- Carbohydrates: 1
- Fiber: 0
- Protein: 7
- Cholesterol: 150