High Protein Egg Bites Recipe
Nutrition Snapshot
Eggs are a staple in a high-protein diet, and particularly for high-protein breakfast options. But just frying or scrambling eggs every day can get old quickly. Why not mix things up a little (literally)?
People go nuts for the Starbucks egg bites, so if you’ve been looking for a Starbucks egg bites recipe without needing a sous vide machine, this is the one for you! 15 grams of protein per serving, no sous vide cooker, no silicone molds, and no Instant Pot.
This muffin tin egg bites recipe is so easy to whip up by throwing the main ingredients in a blender, portioning it out in muffin pan cups, and then adding the veggies and cheese to each one. With one simple trick in the oven, baked egg bites get a similar result to the sous vide method used at Starbucks.
If you think about it, homemade egg bites are basically little bite-sized frittatas that you can fill with whatever you want. And don’t cost an arm and a leg. And don’t require you to engage with other humans in public before you’ve had your coffee.
And if that isn’t enough to convince you to make these a part of your breakfast rotation, I don’t know what will.
Key Ingredients
These ingredients are what you’ll need for the base – the rest is up to you! You can add diced vegetables, herbs, spices, or meat to make this recipe entirely your own.
- Eggs – Because… well, egg bites. I use 7 large eggs per batch, but you can get away with 6 eggs if you have to (especially if they’re extra large).
- Greek yogurt – This helps provide the velvet creaminess to the finished product. You can substitute this for cream cheese or ricotta cheese as well. I know some people like to use cottage cheese as well, but I haven’t tried that one personally. They’re all similar in protein content, with cream cheese being on the low end.
- Onion – You can add diced onion to the blender with the rest of the egg mixture to get the flavor but not the crunch, or you can opt to add it at the end. You can also swap this for 1 teaspoon of onion powder (which is what I did for the batch I made in the photos of this post!)
- Garlic – I enjoy what garlic adds to the overall flavor profile, but if you’re not a fan you can omit this.
- Shredded cheese – Use whatever cheese makes your heart sing. In the batch photographed in this post, I used a Mexican shredded cheese mix because that’s what we had in the fridge.
- Cornstarch – This helps to thicken the egg mixture.
- Salt and pepper – I’ve provided the approximate amounts I use of each in the recipe card, but if you know you like things saltier or more pepper-y, add as much as you see fit.
Nutrition Disclaimer: Feel free to use different ingredients to suit your own dietary needs, but note it could change the flavor and vary from the nutritional calculations in the recipe card on this post!
How to Make The Best Egg Bites in the Oven
- I want to start by emphasizing that you do not want to use muffin liners of any kind, nor do you want to use a silicone muffin pan for this recipe. The muffin liners will stick, and the egg bites won’t cook correctly for that sous vide-esque texture if you use a silicone mold.
- I also want to emphasize how much I highly recommend getting yourself a quality muffin pan, like this Caraway muffin pan. It’s already nonstick and perfect for a recipe like this one.
Step 1:
In a blender, combine the eggs, yogurt, cheese, onion, cornstarch, garlic, salt, and pepper. Note: If you’d prefer to leave out the onion so your egg bites have a little added crunch, you can omit them at this stage.
Step 2: Blend until smooth, 15-30 seconds.
Step 3: Distribute the egg mixture evenly between each of the cups of your prepared muffin pan. Each cup should be around 3/4 full.
Step 4: Evenly distribute the bell pepper, spinach, and chives between each cup, and then use a spoon or small spatula to press them down into the egg mixture a bit. Alternatively, you can add the veggies to the empty muffin cups and then pour the egg mixture over them.
Step 5: Bake on the middle rack (directly above the hot water bath on the lower rack) for 22 minutes or until the egg bites have set.
Step 6: They’ll also have pulled away from the edges of the cups a little bit. They also may be a little rounded and puffy when they first come out, but then they’ll deflate a bit as they set.
Remove the pan from the oven and let rest for 5 minutes. Remove the egg bites from the pan and transfer them to a plate to cool completely before storing (or serve immediately, if you’re going to enjoy them right now).
Remove them from the pan either by carefully using a spoon or spatula to remove each one individually, or by placing a large cutting board or platter over the top of the pan and quickly flipping it upside down so that all the egg bites come out at once.
How to Store Egg Bites
Store egg bites in a single layer in an airtight container in the fridge for up to 1 week.
How to Freeze Egg Bites
Store egg bites in a single layer in a freezer-safe airtight container in the freezer for up to 1 month. I find that freezing them longer than that results in some crystallization and a change in texture.
Defrost them by placing them in the fridge overnight before you reheat them in the morning.
How to Reheat Egg Bites
Place egg bites on a microwave-safe plate and reheat in the microwave at 50% power for 90 seconds. Sometimes I flip them halfway through, but that’s not really necessary.
Meal Prepping with Egg Bites
I like to make a double batch of egg bites on the weekend, then store a container of 8 in my fridge for that week’s breakfasts. I know I won’t eat them every single day because some mornings I need something sweet like a serving of no-bake cookie overnight oats, so 4 servings (2 egg bites each) works out well for me.
I store the rest in the freezer in containers holding batches of 8 and defrost one batch at a time when I plan on eating more.
Substitutions & Variations
- To make Starbucks’ Bacon & Gruyère Egg Bites: Add applewood-smoked bacon, Gruyère, and Monterey Jack cheeses.
- To make Starbucks’ Egg White and Roasted Red Pepper Egg Bites: Most importantly, swap the whole eggs for egg whites. You’ll need 12 egg whites – I’d recommend buying a carton of liquid egg whites. Then add Monterey Jack cheese, spinach, and fire-roasted red peppers (or just chopped red pepper, like you see in my photos).
- To include meat, just make sure it’s cooked through before you add it to the egg mixture. I like to cook some pork sausage, crumble it up, and add about 1 teaspoon to each muffin tin. It only adds up to 1-2 grams of additional protein to each serving, but every little bit helps!
Serving Suggestions
- Try pairing these egg bites with some of my other copycat Starbucks recipes! Sit down at the table with a mug of white chocolate mocha, or the iced white chocolate version, if you’re like me and/or from New England and prefer everything over ice year-round.
- Fill your plate with egg bites and a side of oven-cooked bacon for a meat-based protein boost! A slice of bacon typically has around 3 grams of protein.
FAQs
Can you freeze egg bites?
How long do you bake egg bites in the oven?
Are egg bites healthy?
What are the ingredients in egg bites?
How long do homemade egg bites last?
Why are my egg bites soggy?
How do you make egg bites without sticking?
High Protein Egg Bites Recipe (Oven Baked!)
Recommended Equipment
Ingredients
- 7 large eggs, can get away with 6 eggs if necessary
- 1 cup greek yogurt, or cream cheese, or ricotta cheese
- 1 cup cheese, of choice, shredded or crumbled, about 1 teaspoon per muffin cup
- ½ cup onion, small diced (about 1/4 medium onion), or 1 teaspoon onion powder
- 2 tablespoons cornstarch
- 1 teaspoon garlic, minced
- ¼ teaspoon salt
- ⅛ teaspoon ground black pepper
- 1 bell pepper, small diced
- 1 cup fresh spinach, chopped, or kale
- 1 tablesoon chives, chopped
Instructions
- Position your oven racks so that one is in the lowest position, and the other is in the middle position. Preheat the oven to 300°F.
- Fill a 9"x13" baking dish with hot water (boiling water from a kettle is even better) and place it on the lower rack. This is going to create steam as the egg bites cook and will help them get a similar texture to sous vide cooking.
- Spray a nonstick muffin pan with nonstick cooking spray to ensure the egg bites won't stick. We're not using any liners, so make sure you've covered every inch!
- In a blender, combine the eggs, yogurt, cheese, onion, cornstarch, garlic, salt, and pepper. Blend until smooth, 15-30 seconds. Note: If you'd prefer to leave out the onion so your egg bites have a little added crunch, you can omit them at this stage.7 large eggs | 1 cup greek yogurt | 1 cup cheese | 1/2 cup onion | 2 tablespoons cornstarch | 1 teaspoon garlic | 1/4 teaspoon salt | 1/8 teaspoon ground black pepper
- Distribute the egg mixture evenly between each of the cups of your prepared muffin pan. Each cup should be around 3/4 full.
- Evenly distribute the bell pepper, spinach, and chives between each cup, and then use a spoon or small spatula to press them down into the egg mixture a bit. Alternatively, you can add the veggies to the empty muffin cups and then pour the egg mixture over them.1 bell pepper | 1 cup fresh spinach | 1 tablesoon chives
- Bake on the middle rack (directly above the hot water bath on the lower rack) for 22 minutes or until the egg bites have set. They'll also have pulled away from the edges of the cups a little bit. They also may be a little rounded and puffy when they first come out, but then they'll deflate a bit as they set.
- Remove from the oven and let rest in the pan for 5 minutes. Remove the egg bites from the pan and transfer to a plate to cool completely before storing (or serve immediately, if you're going to enjoy them right now). Remove them from the pan either by carefully using a spoon or spatula to remove each one individually, or by placing a large cutting board or platter over the top of the pan and quickly flipping it upside down so that all the egg bites come out at once.
Video
Notes
Nutrition
Nutrition Disclaimer
The provided nutrition information is generated by an automatic API and does not take variations across specific brands into account. This information is provided as a general guideline and should not be treated as official calculations. Learn more here.
This recipe was originally published on Stress Baking and appears in syndication on High Protein Kitchen with post content relevant to the HPK audience.
