Time to make easy veggie egg bites! Simple to bake and super tasty, these egg bites are the best on-the-go breakfast, or a perfect afternoon snack. Eggs bites are awesome to freeze before baby comes, meal prep for the week, or feed your toddler!
Egg bites have been super helpful in my motherhood journey. I have loved having these in my freezer, especially for postpartum as they are a high protein, fast, one-handed snack (great for in the middle of the night).
The reason you are gonna love this recipe for egg bites is:
- You can prep them in advance and have them ready in the fridge for the week or the freezer for a few months. This makes for easy breakfast, or low carb, high protein snack.
- They are made with whole ingredients and filled with a variety of vegetables. Besides eggs being high in protein, they are a good source of vitamins D, A, and choline. There are 5.6 grams of protein and 83 calories per egg bite.
- They are very customizable, in terms of flavors you can choose many veggies, cheeses, or meat to add. You can also add all kinds of different spices or herbs!
- They fit into many diets. These egg bites can be made dairy free (just omit the cheddar cheese), and they are gluten free because these muffins don't need any flour!
For this recipe you will need 6 ingredients. These are easy to find and perhaps already in your house!
You will need:
- Eggs: They are a good source of vitamins A, D, choline, and calcium. More notes on quality and what eggs to buy are below.
- Ground Turmeric: is added for a little nutritional boost as well as to enhance the color. When turmeric is consumed alongside ground pepper it is activated. It is said to reduce inflammation, it supports detoxification of the body, and it increases antioxidants in the body. If you don't have it in the house and want to make this recipe right away you can make the recipe without it.
- Cheddar Cheese: is sprinkled on top (To make these dairy free: omit the cheese or use dairy-free cheese like shredded daiya cheese).
- Sea Salt and Freshly Ground Pepper
- Green Onion
- Fresh Basil: this is optional, but adds such an amazing burst of flavor. Alternativity you could use chives or thyme.
I have tested three different vegetable flavors for you to make! Choose one of the veggie combos to add to your healthy egg muffins. Or make a few of each flavor!
- Kale and Mushroom: Mushrooms are highly nutritious, containing protein, b vitamins, magnesium, and much more, they are a powerful antioxidant. Kale is high in calcium, iron, and magnesium.
- Red Pepper and Spinach: Both are high in vitamin C, calcium, iron, and magnesium.
- Broccoli: This green vegetable is specifically high in calcium, iron, magnesium, and vitamins C and E.
See the recipe card for quantities.
Optional Add In's and Variations
This recipe is easy to customize for you and your family's preferences. You want about 1.5 cups of small chopped add in's. Here are some options that you could try instead of the vegetables in the recipe below.
- Green Bell Peppers
- Sweet Yellow Onions
- Artichoke Hearts (canned would work best)
- Roasted Red Peppers
- Herbs and seasonings like thyme, Italian seasoning, or basil.
- Make these spicy with more black pepper, red pepper flake, or hot sauce.
- Cheese: Shredded pepper-jack, crumbled feta, or goat cheese.
- Vegetarian-friendly proteins like cooked tofu, black beans, or garbanzo beans.
- Add cooked meat protein, such as small pieces of sausage, bacon, or ham.
What are the best eggs to buy?
According humnutrition.com pasture-raised eggs as the best eggs to buy. This is because they have room to roam outside, they have access to clean water and nonchemical food with no added stimulants, antibiotics, or hormones. This is not only the best for the chickens but these eggs would most likely be the most nutrient-dense.
I personally like to eat local small farm eggs. They can be hard to find, but the taste and bright yellow yolk speak to the quality of the eggs!
Nutrition Tip: Remember when choosing what to spend grocery money on, buy the best quality you can afford. I recommend not to go buy the best quality of every food but starting by replacing the foods you eat most with the healthiest option.
These veggie egg bites are super simple and fast to make. Follow the step-by-step photos to make your own.
Preheat the oven to 325 degrees Fahrenheit. Line your muffin tray with silicone liners and grease the liners. If you do not have silicone liners, make these egg bites in a well grease muffin tray.
Choose which veggie combination you want to put in your egg bites (spinach and pepper, or mushroom and kale, or broccoli). Finely chop your vegetables, then distribute evenly between all 12 muffin cups, add the green onions too. They should be almost half filled with vegetables.
Place the eggs, salt, pepper, and turmeric into a blender container and blend for 10 seconds until everything is well combined. Alternatively, whisk everything together in a large measuring cup with a spout (to make it easy to pour into a muffin tray).
Pour the egg mixture to distribute between all 12 muffin cups. They will be at least ¾ of the way filled. Sprinkle each egg bite with cheese, then place in the preheated oven.
Baked for 15-20 minutes, (if you are using a silicone pan or silicone muffin liners it may take closer to 17-19 minutes). Use a fork to poke the top and see if they are fully cooked (they will be liquidy if they are not cooked) before removing from the oven.
Hint: Let the egg bites cool for 5 minutes before removing them from the pan, and removing them from silicone if using. This prevents them from breaking.
How to double this recipe
I designed this recipe to be super easy to double. I personally like to make a double batch, freeze them and take them out when a snack is needed. You will need 1 dozen eggs to double the recipe. See the notes section in the recipe card for the ingredient quanitites.
Tested insight, what to bake the egg bites in
I tested these egg bites to see what was the best thing to bake them in. I was considering how fast and even they baked, how puffy they became, and how easy they are to remove from the pan.
I found that a metal muffin pan with greased silicone liners worked the best! They did need a few more minutes in the oven and they did not puff up as much, however, all egg muffins deflate a bit once they cool. Therefore, for ease of removing them from the pan I recommend using greased silicone muffin liners.
Storage and Freezing
Cool completely before placing the egg bites in an airtight container.
Fridge: These egg bites will last for 5 days in the fridge. Enjoy them cold, or warm them in the microwave or toaster oven. Warming instructions in recipe card below.
Freezer: This recipe for veggie egg bites can easily be kept in the freezer in an airtight container for up to 3 months. I would recommend freezing them in a bag or air-tight container with parchment paper between the layers of egg bites, or freezing the bites indivually. For thawing instructions, check out the recipe notes.
Tips and tricks for Easy Veggie Egg Bites
- Chop the vegetables finely to get the flavor through the whole muffin!
- Fill each muffin cup about ½ way with veggies and then pour eggs in until ¾ of the muffin cup is filled.
- Use a blender container or a glass measuring cup with a spout to pour the blended eggs into the muffin tray.
- A metal muffin tray with greased silicone liners works the best to bake them in.
- Cool the egg bites for 5 minutes before removing from the tray, this will keep them from falling apart when removing them.
- These are perfect to prep in advance for breakfast this week or have in the freezer for the next couple weeks/months.
- You need one dozen eggs to make a double batch, save one batch for this week and one batch for the freezer!
FAQ and Troubleshooting
Egg bites or egg muffins are a fritata made in a muffin pan as individual servings! Egg bites are a popular food served at Starbucks! They are great for on-the-go breakfast or a high-protein snack.
Yes, egg bites are a healthy snack or breakfast. The eggs are high in protein and the veggies are a great source of vitamins and minerals. This is a great breakfast or snack to balance your blood sugar level or ensure constant energy.
If your egg muffins come out of the oven puffed up and then 10 minutes later they deflate, this is normal. As they cool and the hot air escapes and the air doesn't hold them up anymore, so they deflate slightly.
Some find their egg bites soggy after thawing frozen bites. To prevent this, warm the egg bites it in the microwave on a paper towel so it soaks up the moisture. This is just water from the vegetables.
Microwave: To reheat egg bites place them on a paper towel (to soak up any liquid that is released from the vegetables) and then onto a plate. Warm in the microwave for about 30 seconds (from fridge) or 45-60 seconds if they are frozen. On the stove: use a pan with a lid, place a very little water on the bottom of the pan (to create steam and prevent sticking), place the egg bite inside, and heat until warm.
Other recipes for on-the-go:
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Like this post? Let me know below the recipe in the comment section! And give this recipe a star rating. It totally makes my day from hearing from you.
Healthy Egg Bites
- 6 eggs
- ½ teaspoon ground turmeric optional see note below
- ¼ teaspoon sea salt
- 1 green onion finely sliced
- 1 cup cheese shredded (optional)
- 2 large basil leaves, finely sliced optional see note below
For spinach and red pepper:
- ½ cup red pepper, finely chopped about 1 half medium red pepper
- 1 cup spinach, finely chopped
For kale and mushroom:
- ¾ cup kale, finely chopped
- ½ cup mushroom, finely chopped
- 1 ½ cups broccoli, finely chopped
- Start by preheating the oven to 325 degrees Fahrenheit. Then prepare your muffin pan, see note below.
- Choose which veggie combination you want to put in your egg bites (spinach and pepper, or mushroom and kale, or broccoli). (The quanities above will be enough to make 12 muffins with those veggies.)
- Finely chop the vegetables, then evenly distribute the veggies between all 12 muffin cups. Add the chopped green onions too. The muffin cups should be almost half filled with vegetables.
- Place the eggs, salt, pepper, and turmeric into a blender container and blend for 10 second until everything is well combine. Alternatively whisk everything together in a large measuring cup with a spout (to make it easy to pour into muffin tray).
- Pour the egg mixture to distribute between all 12 muffin cups. The muffin cups will be filled with eggs ¾ of the way up. Sprinkle each egg bite with cheese (if using), then place the muffin tray in the preheated oven.
- Baked for 15-20 minutes, if you are using a silicone pan or silicone muffin liners it may take closer to 17-19 minutes. Use a fork to poke the top and see if they are fully cooked before removing from the oven. Sprinkle fresh chopped basil on top of each bite if using.
- Let the egg bites cool for 5 minutes before removing them from the pan, and removing them from silicone (if using). Store egg bites in the fridge for 5 days or in the freezer for up to 3 months.
1 cup red pepper (about 1 medium red pepper), 2 cups spinach finely chopped OR 1 ½ cups kale finely chopped, 1 cup mushroom finely chopped OR 3 cups broccoli finely chopped