These healthy egg bites are simple to bake and are super tasty with your choice of vegetables. These egg bites (and these feta egg bakes and quinoa egg muffins) 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 them in my freezer, especially for postpartum, as they are a high-protein snack, fast, and can be eaten one-handed, just like my banana whole wheat muffins (great for in the middle of the night when feeding a baby!).
Jump to:
- Tested insight, what to bake the egg bites in
- Ingredients needed
- Optional add-ins and variations
- What are the best eggs to buy?
- Step-by-step photos for vegetarian egg bites
- Tips and tricks for healthy egg bites
- FAQ and troubleshooting
- What I meal prepped along side these healthy egg bites
- Other recipes for on-the-go:
- Vegetarian Egg Bites
- Danika Vanderpyl, C.H.N
Tested insight, what to bake the egg bites in
I tested these vegetarian egg bites to find the best way to bake them. I worked on baking time, how puffy they became, how hollow or dense they were, and how easy they are to remove from the pan.
I found that a metal muffin pan with greased silicone liners worked the best! In the silicone liners, they do need a few more minutes. For ease of removing them from the pan, and for the best overall egg bite that doesn't become airy, I recommend using greased silicone muffin liners.
Ingredients needed
For this recipe, you will need 6 basic ingredients plus whatever veggies you have.
You will need:
- Eggs: They are a good source of vitamins A, D, choline, and calcium. There are more notes on quality and what eggs to look for when buying below.
- Ground turmeric: This yellow-orange spice is added for a little nutritional boost and to enhance the color. When turmeric is consumed alongside ground pepper, it is activated, reducing inflammation, supporting detoxification of the body, and increasing antioxidants. 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: 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 herb is optional, but I find the basil adds such an amazing burst of flavor. Alternatively, 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 below for quantities.
Optional add-ins and variations
This healthy egg bite recipe is easy to customize for you and your family's preferences. You want about 1.5 cups of small chopped add-ins. Here are some options 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 flakes, and/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 as protein, such as small pieces of sausage, bacon, or ham.
What are the best eggs to buy?
Pasture-raised eggs are the best eggs to buy (like recommended on humnutrition.com). Another option to look for is free range (so the chickens aren't locked into a small barn). This is because they have room to roam outside. It's best if the chickens have access to clean water and nonchemical food with no added stimulants, antibiotics, or hormones - look for organic eggs. This is not only the best for the chickens, it also helps produce the most nutrient-dense eggs.
I like to buy and eat local small farm eggs if possible. 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 starting by buying the best quality of every food, but by replacing the foods you eat most with the healthiest option.
Step-by-step photos for vegetarian egg bites
These veggie egg bites are super simple and fast to make. Follow these photos from my kitchen to make your own!
Preheat the oven to 325 degrees Fahrenheit. (165C) 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-greased 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, and 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.
Bake: 13-15 minutes if you are using a greased metal pan, or if you are using silicone liners bake for 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 them from the oven. Let the egg bites cool for 5 minutes before removing them from the pan (and silicone cups if using). This prevents them from breaking.
Tips and tricks for healthy egg bites
- Chop the vegetables finely to get the flavor through the whole muffin!
- Fill each muffin cup about ½ way with veggies, 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 best.
- 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 to have in the freezer for the next couple of 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 frittata made in a muffin pan as individual servings! Egg bites are a popular food served at Starbucks! They are great for an 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, including vitamins D, A, and choline. This is a great breakfast or snack to balance your blood sugar level or ensure constant energy. This egg bites recipe has 5.6 grams of protein and 83 calories per egg bite.
If your egg muffins come out of the oven puffed up and then 10 minutes later they deflate, this is normal. As they cool, the hot air escapes and the air doesn't hold them up anymore, so they deflate slightly. I find using silicone muffin liners prevent any hollow egg bites.
Some find their egg bites soggy after thawing them from the freezer. To prevent this, warm the egg bite in the microwave on a paper towel so it soaks up the moisture. This is just water from the vegetables.
What I meal prepped along side these healthy egg bites
Other recipes for on-the-go:
Looking for other egg snacks? Try these easy-to-peel boiled eggs and these savoury quinoa egg muffins! I share healthy snacks on this food blog, you may also like these:
🌼 Did you make this healthy egg bites recipe? Please let me know below the recipe in the comment section, and give this recipe a star rating. It totally makes my day to hear from you, and it helps others find this recipe!
Vegetarian Egg Bites
Ingredients
- 6 eggs
- ½ teaspoon ground turmeric optional see note below
- ¼ teaspoon sea salt
- 1-3 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
For broccoli:
- 1 ½ cups broccoli, finely chopped
Instructions
- Start by preheating the oven to 325 degrees Fahrenheit (165C). Then prepare your muffin pan by placing silicone liners in each cup or greasing the pan generously.
- Choose which veggie combination you want to put in your egg bites (spinach and pepper, OR mushroom and kale, OR broccoli). (The quantities 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 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 the 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.
- Bake: 13-15 minutes if you are using a greased metal pan, or if you are using silicone liners bake for 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 the silicone liners. Enjoy veggie egg bites warmed up or cold.
Notes
- 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 are in the recipe card.
- 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 an air-tight container with parchment paper between the layers of egg bites or freezing the bites individually. For thawing instructions, check out the recipe notes.
Nutrition
Danika Vanderpyl, C.H.N
I create snack recipes with healthy ingredients that are mostly already in your kitchen. I'm certified in Holistic Nutrition and I care about giving my kids real food. Let me share my nutrient-dense easy snacks with you.
Mallory says
mmmm these are so good! I doubled the recipe and they were gone so fast it had barely made sense to freeze them! haha. I added mushrooms, spinach and peppers to mine! I am planning to make again a huge batch for the fall and back to school!
danikavanderpyl says
Yesss these are a huge win for the freezer...like you said if you can make enough to get them in there.
Nelly Sinclair says
Very pleased with how it turned out. Yummy!
danikavanderpyl says
Thanks for sharing this! Glad to hear!
Kennedy says
These have become a staple for me in my meal prepping! I have a very on-the-go kind of lifestyle which means I tend to skimp or skip breakfast entirely. Not anymore! I just pop these in the microwave 5 mins before I have to leave and have a delicious egg breakfast. For a bit of a kick I add hot sauce!
danikavanderpyl says
Ken!! Thanks for sharing what you think of these! So glad these work for you for breakky and travel life. Hot sauce is a great addition.