High-Protein Egg Bites

High-Protein Egg Bites

High-Protein Egg Bites

Serves: 6 egg bites (2 per person)

Ingredients

Egg mixture: 

  • 4 large eggs
  • ½  cup ricotta cheese
  • 1 tsp garlic powder 
  • Salt and pepper to taste

Vegetables: 

  • 4 mushrooms, 1/2 red & green capsicum, 1 tomatoes, 1/2 red onion, 1 spring onions, 
  • 60g Mozzarella cheese 

Method

  1. Preheat the oven to 360°F (180°C) and lightly grease a 6-cup muffin tin.
  2. In a blender, add eggs, ricotta cheese, garlic powder, salt and black pepper. 
  3. Blend until smooth.
  4. Divide the chopped vegetables evenly among the muffin cups.
  5. Fill each cup about 80–90% full with the egg mixture.
  6. Sprinkle mozzarella cheese over the top.
  7. Bake for 18–20 minutes, or until the egg bites are set and lightly golden. Enjoy!

 

Meal prep tips

Fridge: Store cooled egg bites in an airtight container for up to 3–4 days.

Freezer: Yes, these are freezer friendly. Freeze individually or separated with baking paper for up to 2–3 months for best quality.

Reheating: Thaw overnight in the fridge, then microwave for around 30–60 seconds, depending on your microwave. They can also be reheated from frozen, but use shorter intervals and check the centre is hot.

Meal-prep tip: Allow them to cool completely before sealing the container to reduce condensation and sogginess.

Macros per serve 

Calories 97 kcal

Protein 7g

Carbohydrates 6g

Fat 5g

Fibre 2g

Sugars 3g

Health benefits

Eggs provide complete protein, choline, vitamin B12 and selenium. The protein supports muscle maintenance and helps with satiety.

Ricotta adds protein and calcium while giving the egg bites a soft, creamy texture.

Mozzarella provides protein and calcium. Using reduced-fat mozzarella can lower calories and saturated fat.

Capsicum is an excellent source of vitamin C and also provides carotenoids and fibre.

Mushrooms provide B vitamins, selenium and other beneficial compounds while adding volume for very few calories.

Tomato provides vitamin C, potassium and lycopene, an antioxidant carotenoid.

Red onion and spring onion add fibre and beneficial plant compounds while contributing plenty of flavour without many calories.

Back to blog