8 egg bites
Approximately 11 g protein per egg bite, depending on the cottage cheese and shredded cheese used.

Ingredients

• 6 large eggs
• 1 cup cottage cheese
• 1 cup shredded cheese — cheddar, mozzarella, or your choice
• ½ cup diced bell peppers, any color
• ½ cup chopped spinach, fresh or frozen
• ¼–½ teaspoon salt, or to taste
• ¼ teaspoon black pepper, or to taste
• Optional: 1–2 tablespoons chopped chives or fresh herbs

Optional additions

You can also add:

• Diced onion
• Mushrooms
• Green onions
• Cooked turkey or chicken
• Cooked bacon or sausage
• Jalapeño
• Garlic powder
• Paprika
• Italian seasoning

For meat or vegetables, make sure they are already cooked and reasonably dry before adding them.

Instructions

1. Prepare the oven

Preheat the oven to 375°F (190°C).

Grease a standard muffin pan very well with cooking spray or a small amount of oil. Silicone muffin cups also work particularly well.

2. Prepare the vegetables

Dice the bell peppers and chop the spinach.

If using frozen spinach, thaw it completely and squeeze out as much water as possible. Excess water can make the egg bites watery.

3. Blend the egg mixture

Add the eggs and cottage cheese to a blender.

Blend for approximately 20–30 seconds, until mostly smooth.

You can also whisk them together by hand, although blending produces a smoother, more uniform texture.

4. Add the remaining ingredients

Pour the egg-and-cottage-cheese mixture into a bowl.

Stir in:

• Shredded cheese
• Bell peppers
• Spinach
• Salt
• Black pepper
• Optional herbs

Don’t overmix.

5. Fill the muffin pan

Divide the mixture among 8 generously filled muffin cups.

Leave a little room at the top because the egg mixture will puff while baking.

6. Bake

Bake at 375°F (190°C) for approximately 18–22 minutes.

They’re done when:

• The centers are set.
• The tops are lightly golden.
• A knife inserted near the center comes out mostly clean.

Avoid overbaking, since eggs can become rubbery when cooked too long.

7. Cool

Let the egg bites cool in the pan for about 5–10 minutes before removing them.

Garnish with chopped chives or fresh herbs if desired.

Estimated Nutrition

The exact nutrition depends heavily on the type of cottage cheese and shredded cheese used. The following is an approximate calculation for 1 of 8 egg bites, using regular cottage cheese and cheddar cheese.

Whole recipe — approximate

For all 8 egg bites:

• Calories: ~1,080–1,160
• Protein: ~88–95 g
• Fat: ~70–78 g
• Carbohydrates: ~18–24 g

The 11 g protein shown on the recipe image is therefore quite reasonable for an 8-serving batch.

How to reduce calories

Use:

• Low-fat cottage cheese
• Reduced-fat shredded cheese
• More spinach and peppers
• 4 whole eggs + 4 egg whites instead of 6 whole eggs

How to increase protein

Use:

• High-protein cottage cheese
• Part-skim mozzarella
• Additional egg whites

Allergen Information

The recipe contains two major allergens:

🥚 Egg — from the eggs.

🥛 Milk — from the cottage cheese and shredded cheese.

The FDA currently recognizes nine major food allergens: milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, and sesame. UU.S. Food and Drug Administration+1

This particular recipe does not inherently contain wheat, peanuts, tree nuts, fish, shellfish, or sesame, but packaged cheeses and other ingredients can have additional ingredients or cross-contact warnings. Always check the individual package label if you have an allergy. UU.S. Food and Drug Administration

Gluten-free?

Naturally gluten-free, provided that all packaged ingredients you use are gluten-free and there is no cross-contact.

Vegetarian?

Yes, as written.

Keto/low-carb?

Generally yes, it is low in carbohydrates, although the exact carbohydrate amount depends on the cottage cheese and other ingredients.

Nut-free?

The basic recipe contains no nuts, but check packaged ingredients for facility/cross-contact statements if necessary.

Storage

Refrigerator

Allow the egg bites to cool, then place them in an airtight container.

Store for approximately 3–4 days in the refrigerator.

Freezer

They can also be frozen.

1. Cool completely.
2. Wrap individually or place in a freezer-safe container.
3. Freeze for up to approximately 2–3 months for best quality.
4. Thaw overnight in the refrigerator or reheat directly from frozen.

Reheating

Microwave:
Reheat one refrigerated egg bite for approximately 30–45 seconds, checking and adding time as necessary.

From frozen, use shorter intervals and rotate/check between heating periods.

Oven:
Reheat at about 350°F (175°C) until warmed through, usually around 8–12 minutes depending on whether they’re refrigerated or frozen.

Frequently Asked Questions

1. Can I make these without blending the cottage cheese?

Yes. Simply whisk the eggs and cottage cheese together. The finished bites will have a little more visible cottage-cheese texture.

2. Can I use low-fat cottage cheese?

Yes. It works very well and can reduce calories and fat.

3. Can I use cottage cheese with large curds?

Yes. Blending it will make the mixture smoother, but it isn’t required.

4. Can I use frozen spinach?

Yes. Thaw and squeeze it very dry first. This is important because excess water can make the egg bites watery.

5. Can I use different vegetables?

Absolutely. Try mushrooms, broccoli, onions, zucchini, tomatoes, or additional bell peppers.

The important thing is to avoid adding too much watery raw vegetable.

6. Can I use mozzarella instead of cheddar?

Yes. Mozzarella gives a milder, stretchier result. Cheddar gives a stronger flavor.

7. Can I use feta?

Yes. Feta works especially well with spinach and bell peppers, although it will make the bites saltier.

8. Why did my egg bites become watery?

The most common causes are:

• Too much moisture from spinach
• Watery vegetables
• Cottage cheese with a high liquid content
• Undercooking
• Storing them while they’re still very hot

Squeeze frozen spinach thoroughly and allow the finished egg bites to cool before storing.

9. Why are my egg bites rubbery?

Usually they have been overbaked. Eggs continue cooking from residual heat after coming out of the oven, so remove them once the centers are just set.

10. Can I make them in a mini muffin pan?

Yes. They’ll be smaller and will cook faster. Begin checking them around 10–14 minutes rather than using the full cooking time.

11. Can I make 12 instead of 8?

Yes. Divide the same mixture among 12 muffin cups. The individual bites will be smaller and contain less protein/calories per piece.

For approximately 11 g protein per serving, 8 portions is the more appropriate serving size for the recipe pictured.

12. Can I add meat?

Yes. Cooked crumbled turkey, chicken, bacon, or sausage can be added. Drain excess fat before mixing it in.

13. Can I make them dairy-free?

Not with the original recipe, because both cottage cheese and regular shredded cheese contain milk.

You would need suitable dairy-free alternatives for both.

14. Are these good for meal prep?

Yes. They’re particularly convenient for breakfast meal prep because they can be refrigerated or frozen and reheated individually.

15. Are these good for kids?

They can be a convenient protein-rich breakfast or snack. For young children, cut them into appropriately sized pieces and make sure any added ingredients are suitable for their age.

16. Can I eat them cold?

Yes. They’re fully cooked and can be eaten chilled, although many people prefer them warmed.

17. Can I make them without bell peppers?

Yes. Simply replace the peppers with another vegetable or add more spinach.

18. Can I add herbs?

Definitely. Chives, parsley, basil, dill, cilantro, or green onions work well.

Best version for meal prep

For a particularly good balance of protein, vegetables, texture, and calories, I’d use:

• 6 eggs
• 1 cup low-fat cottage cheese
• 1 cup part-skim mozzarella or cheddar
• ½ cup bell pepper
• ½ cup thoroughly squeezed spinach
• ¼ teaspoon salt
• ¼ teaspoon pepper
• 1 tablespoon chopped chives

Blend the eggs and cottage cheese, mix in everything else, divide into 8 portions, and bake at 375°F for about 18–22 minutes.