| | Protein Packed Egg Bite Breakfast

Author / Samantha Flaherty

Prep: 15 min/ Bake: 15-20 min

Prep: 15 minutes Cook: 15-20 minutes

These egg bites are quick to whip up and the potential combination of flavors is endless. Below you will find the recipe for a bell pepper and cheddar combo and one with bacon, spinach, and mushrooms. These are an ideal grab and go breakfast when you don’t have time to cook in the morning. Two egg bites yield 14 grams of protein and two whole eggs.

After baking, store in an airtight container in the refrigerator for breakfast throughout the week. If you prepare a couple combinations and in bulk, you can freeze the bites for future consumption. To store, wrap the bites in plastic wrap, then freezer paper and place in a dated and labeled freezer bag. When it is time to eat, pull them out and microwave in a paper towel for about 30 seconds or until warmed all the way through.

Ingredients:

Egg Bite Base:

12 eggs

Salt and pepper to taste

Each recipe below uses all 12 eggs!

Cheddar and Bell Pepper:

Protein: 7g

Carbs: 1g

Fat: 9g

½ onion, diced

½ red bell pepper. diced

½ green bell pepper, diced

½ cup shredded cheddar cheese

1 TBS garlic, minced

1 TBS olive oil (enough to coat the sautee pan)

Bacon, Mushroom, and Spinach:

Protein: 7g

Carbs: 1g

Fat: 5g

2 pieces bacon, diced

½ onion, diced

½ cup mushrooms, diced

1 TBS garlic, minced

2 handfuls spinach


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Directions:

  1. Preheat the oven to 350 degrees.
  2. Lightly spray a muffin tin with cooking spray
  3. In a large mixing bowl, whisk together the eggs, salt and pepper.
  4. Pour whisked egg mixture into a greased muffin pan. Each tin will essentially be one egg.

For Cheddar and Bell Pepper:

  1. In a sautee pan over medium heat, heat the oil. Add in the garlic and onion and cook until fragrant. Approximately 3 minutes or so.
  2. Add in the bell peppers cook until soft. Another 5 minutes or so.
  3. Spoon the mixture into the prepared muffin pan with the egg mixture.
  4. Top with the shredded cheese and bake for 15-20 minutes or until the egg is cooked through.

For Bacon, Mushroom, and Spinach:

  1. In a sautee pan over medium heat, add in the diced bacon, garlic and onion and cook until fragrant. Approximately 3 minutes or so.
  2. Add in the diced mushrooms and cook until soft. Approximately 5 minutes.
  3. Once garlic, onion, and mushrooms are soft, add in the spinach and cook until wilted. Another 3-5 minutes. It might look like a lot of spinach, but it cooks down significantly.
  4. Spoon the mixture into the prepared muffin pan with the egg mixture.
  5. Bake for 15-20 minutes or until the egg is cooked through.

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AUTHOR

Samantha Flaherty

Samantha has been an athlete since childhood, focusing on gymnastics, track and field, and cross-country. Samantha found CrossFit, and eventually CrossFit Football as a means to continue personal performance and fill a competitive void. These all led her to Power Athlete, the methodology course, and eventually to earning her Block One. She currently works in the greater Raleigh, North Carolina area as a Power Athlete Nutrition Coach and as a Personal Trainer applying the Power Athlete principles with all of her clients.

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  1. […] Radio EP- 455 Weight Loss Shouldn’t Leave You Skinny Fat RECIPE: Protein Packed Egg Bite Breakfast by Samantha FlahertyBLOG: Tiny Nutrition Habits for Colossal Body Comp Results by Rob […]

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