Here’s an easy meal or snack that comes together quickly with a blitz of base ingredients in the blender, a choice of flavouring ingredients, and a quick bake in the oven. You’ll soon be creating your own flavour combinations.
Recipes
High-Protein Egg Bites–Two Ways
Serves
6
Prep Time
15 min
Cook Time
20 min
Print RecipeIngredients
Egg Bites
- Vegetable or olive oil
- 6 large eggs
- ¾ cup (175 mL) cottage cheese
- ¾ tsp (4 mL) salt
- ½ tsp (2.5 mL) pepper
Vegetarian Variation
- ½ cup (125 mL) chopped roasted red pepper
- ¼ cup (60 mL) crumbled feta or goat cheese
- 3 tbsp (45 mL) minced kalamata olives
Cheddar and Turkey Bacon Variation
- ⅓ cup (75 mL) shredded cheddar cheese
- ⅓ cup (75 mL) diced cooked turkey bacon
- 2 scallions (green parts only), chopped
- ¼ tsp (1.25 mL) chili flakes (optional)
Instructions
- Step 1
Preheat the oven to 350°F (180°C). Brush or spray a 12-cup muffin pan with oil or use a silicon muffin tray for easy removal.
- Step 2
Choose the variation you prefer and combine the ingredients in a bowl. Set aside.
- Step 3
In a blender, combine the eggs, cottage cheese, salt and pepper until smooth. Pour the mixture into the muffin tin, dividing evenly among the muffin cups.
- Step 4
Spoon some of the variation add-ins in the bowl into each muffin cup.
- Step 5
Bake until the eggs are set and slightly firm to touch, 18 to 22 minutes. Egg Bites baked in a metal muffin pan will be done a few minutes sooner than if baked in a silicon muffin tray.
- Step 6
Let cool in the muffin pan for 5 to 10 minutes before removing them.
Tips
For a more silky texture, place the muffin pan on a rimmed baking sheet in the oven and pour enough water into the baking sheet to cover the bottom.
Nutrition Facts per serving for the Cheddar and Turkey Bacon Variation:
Calories (124)
Fat (8 g)
Saturated Fat (2 g)
Trans Fat (0 g)
Sodium (615 mg)
Carbohydrate (3 g)
Fibre (0 g)
Sugars (1 g)
Protein (10 g)
Nutrition Facts
| Per one vegetarian serving | |
|---|---|
| Calories | 124 |
| Fat | 8 g |
| Saturated Fat | 2 g |
| Trans Fat | 0 g |
| Carbohydrate | 3 g |
| Fibre | 0 g |
| Sugars | 1 g |
| Protein | 10 g |
| Sodium | 615 mg |
