Description
These Protein-Packed Oven Egg Bites are a quick and easy breakfast or snack option, loaded with eggs, cheddar cheese, fresh vegetables, and a touch of seasoning. Baked in a muffin tin, they are fluffy, flavorful, and perfect for meal prep or busy mornings.
Ingredients
Scale
Egg Mixture
- 8 large eggs
- 1 cup shredded cheddar cheese
- 1/3 cup half-and-half or whole milk
- 1/4 teaspoon salt
- 1 dash freshly ground black pepper
- 1 pinch nutmeg (optional)
Vegetables
- 2/3 cup diced tomatoes
- 1/2 cup coarsely chopped packed baby spinach
- 1/3 cup thinly sliced green onions
Other
- Cooking spray
Instructions
- Prepare Oven and Muffin Tin: Position a rack in the center of the oven and preheat to 350°F (175°C). Lightly spray a 12-well muffin tin with cooking spray to prevent sticking.
- Mix the Egg Base: In a large bowl, whisk together the 8 large eggs, 1 cup shredded cheddar cheese, 1/3 cup half-and-half or whole milk, 1/4 teaspoon salt, freshly ground black pepper to taste, and a pinch of nutmeg if using, until all ingredients are well combined and slightly frothy.
- Add Vegetables: Gently fold in the diced tomatoes, coarsely chopped baby spinach, and thinly sliced green onions into the egg mixture, ensuring the vegetables are evenly distributed.
- Portion into Muffin Cups: Evenly divide the mixture into the prepared muffin tin cups, filling each about 1/4 cup full to allow room for puffing during baking.
- Bake the Egg Bites: Place the muffin tin in the preheated oven and bake for 15 to 18 minutes or until the egg bites are set, puffed, and have a light golden color on top. They will deflate slightly once removed from the oven.
- Cool and Serve: Allow the egg bites to cool for a few minutes in the tin before carefully removing. Serve warm or store for meal prep.
Notes
- You can substitute the half-and-half with whole milk or a plant-based milk for a dairy-free variation.
- Feel free to add or swap vegetables such as bell peppers, mushrooms, or cooked bacon for variety.
- Use a silicone muffin pan or line the tin with cupcake liners for easier cleanup.
- Store leftovers in an airtight container in the refrigerator for up to 4 days; reheat in the microwave before serving.
- Nutmeg is optional but adds a subtle, warm flavor to the egg mixture.
Nutrition
- Serving Size: 2 egg bites
- Calories: 140
- Sugar: 2g
- Sodium: 220mg
- Fat: 10g
- Saturated Fat: 5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 3g
- Fiber: 1g
- Protein: 9g
- Cholesterol: 190mg
