Breakfast is arguably the most important meal of the day! Having a balanced breakfast (protein and fiber) sets the tone for your energy levels throughout the day. Your breakfast will also dictate what your blood sugar levels look like throughout the day and help you avoid binging later on. Protein is what matters most here! A high-protein breakfast will set you up for success and these egg bites are the perfect breakfast or snack to prep in advance. They are perfect for those rushed mornings where you need something quick and are also great to have on hand for a mid-afternoon snack.

You can get really creative with the vegetables and herbs you add into these egg bites to jazz up the flavor. Here’s how to prep these delicious egg bites:


  • 8 eggs
  • 1/4 cup of milk
  • 1/4 cup of shredded cheese (we used parmesan)
  • 1 red pepper
  • 2 roma tomatoes
  • 1/2 cup of chopped greens (you can get really creative and use any leafy green like arugula, kale, spinach, chard, etc.)
  • 2 scallions chopped
  • Spices of your choice: oregano, garlic, red pepper flakes, salt, pepper


  • preheat your oven to 350 degrees
  • whisk together the eggs, milk, and spices in a mixing bowl and set aside
  • chop all the veggies small and add to a separate bowl
  • grease a muffin tin with the oil of your choice
  • add a small handful of the chopped veggies and cheese to muffin tin (about halfway full) and top with a pinch of cheese
  • top off the veggies with the egg mixture (roughly 3/4 full – enough to coat the veggies)
  • note: veggies and cheese FIRST then you top off with the egg mixture
  • bake for 20 minutes. Enjoy!

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