12 PROTEIN PACKED EGG BITES YOU’LL ACTUALLY WANT TO MEAL PREP
Looking for high protein egg bites you can make ahead? Here are 12 flavor-packed ideas, from bacon cheddar to smoked salmon, that make breakfast easy all week.
Egg bites are basically the Starbucks breakfast everyone loves, minus the price tag. Once you have the base ratio down, you can swap in whatever mix-ins you have on hand.
I rounded up 12 flavor combos here, savory ones mostly, with simple ingredients and quick instructions for each.
Every one uses eggs plus cottage cheese as the base, which is what keeps them soft instead of rubbery (skip the cottage cheese and they turn out noticeably denser).
If you want the original version of this recipe with full instructions, we already have a Cottage Cheese Egg Bites post you can start from.
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PROTEIN EGG BITE IDEAS
1. Bacon Cheddar Egg Bites
The classic combo, crisp bacon and sharp cheddar folded into a soft, custardy egg base. Tastes close to the Starbucks version (closer than you’d expect, honestly).
Good starting point if you’ve never made egg bites before, since the flavors are familiar.
Protein: about 14g per 2 egg bites (estimated)
Ingredients:
- 6 large eggs
- 1/2 cup cottage cheese
- 4 slices bacon, cooked and chopped
- 1/2 cup shredded cheddar
- Salt and pepper
Instructions:
- Blend the eggs and cottage cheese together until smooth.
- Stir in the bacon and cheddar.
- Pour into a greased muffin tin, filling each cup about two-thirds full.
- Bake at 350°F for 20 to 22 minutes until set in the center.
2. Spinach Feta Sundried Tomato Egg Bites
Chopped spinach, crumbled feta, and sundried tomato give this one a Mediterranean lean. Bright, a little tangy, not heavy at all.
Pat the spinach dry before mixing it in (extra water in the batter is the main reason egg bites turn out watery).
Protein: about 12g per 2 egg bites (estimated)
Ingredients:
- 6 large eggs
- 1/2 cup cottage cheese
- 1/2 cup chopped fresh spinach, patted dry
- 1/4 cup crumbled feta
- 2 tbsp chopped sundried tomato
Instructions:
- Blend the eggs and cottage cheese until smooth.
- Stir in the spinach, feta, and sundried tomato.
- Divide evenly among a greased muffin tin.
- Bake at 350°F for 20 to 22 minutes until just set.
3. Denver Omelette Egg Bites
Diced ham, green bell pepper, and sweet onion, the same combo as a diner Denver omelette just shrunk down into bite form.
Chop the vegetables small (large pieces sink and make the bites uneven when they bake).
Protein: about 13g per 2 egg bites (estimated)
Ingredients:
- 6 large eggs
- 1/2 cup cottage cheese
- 1/3 cup diced ham
- 1/4 cup finely diced green bell pepper
- 1/4 cup finely diced onion
- 1/2 cup shredded cheddar
Instructions:
- Blend the eggs and cottage cheese until smooth.
- Stir in the ham, bell pepper, onion, and cheddar.
- Pour into a greased muffin tin.
- Bake at 350°F for 20 to 22 minutes until set.
4. Caprese Egg Bites With Pesto
A swirl of basil pesto, chopped tomato, and shredded mozzarella. Tastes closer to a light lunch than a typical breakfast.
Use a good jarred pesto here, the flavor really carries the whole bite.
Protein: about 12g per 2 egg bites (estimated)
Ingredients:
- 6 large eggs
- 1/2 cup cottage cheese
- 2 tbsp basil pesto
- 1/3 cup chopped Roma tomato
- 1/2 cup shredded mozzarella
Instructions:
- Blend the eggs, cottage cheese, and pesto until smooth.
- Stir in the tomato and mozzarella.
- Divide among a greased muffin tin.
- Bake at 350°F for 20 to 22 minutes until set.
5. Sausage Cheddar Jalapeño Egg Bites
Crumbled breakfast sausage, sharp cheddar, and a bit of diced jalapeño for heat. The one with the most kick on this list.
💡 Tip: deseed the jalapeño fully if you’re making these for kids, the heat builds more than you’d think once baked.
Protein: about 15g per 2 egg bites (estimated)
Ingredients:
- 6 large eggs
- 1/2 cup cottage cheese
- 1/2 cup cooked, crumbled breakfast sausage
- 1/2 cup shredded cheddar
- 1 tbsp minced jalapeño, seeds removed
Instructions:
- Blend the eggs and cottage cheese until smooth.
- Stir in the sausage, cheddar, and jalapeño.
- Pour into a greased muffin tin.
- Bake at 350°F for 20 to 22 minutes until set.
6. Bacon Gruyere Egg Bites
The other Starbucks copycat flavor, bacon and nutty gruyere instead of cheddar. Gruyere melts smoother, so the texture comes out a little silkier.
Worth the splurge on real gruyere here, it’s the whole point of the flavor.
Protein: about 14g per 2 egg bites (estimated)
Ingredients:
- 6 large eggs
- 1/2 cup cottage cheese
- 4 slices bacon, cooked and chopped
- 1/2 cup shredded gruyere
Instructions:
- Blend the eggs and cottage cheese until smooth.
- Stir in the bacon and gruyere.
- Divide among a greased muffin tin.
- Bake at 350°F for 20 to 22 minutes until set.
7. Spinach Mushroom Egg Bites
Sauteed mushroom and spinach, the vegetarian Starbucks copycat flavor. Earthy and a little savory instead of cheesy.
Saute the mushrooms first (raw mushrooms release a lot of water into the batter as they bake).
Protein: about 11g per 2 egg bites (estimated)
Ingredients:
- 6 large eggs
- 1/2 cup cottage cheese
- 1/2 cup mushrooms, sauteed and chopped
- 1/2 cup chopped fresh spinach
- 1/4 cup shredded mozzarella
Instructions:
- Saute the mushrooms in a dry pan until browned, then let cool.
- Blend the eggs and cottage cheese until smooth.
- Stir in the mushrooms, spinach, and mozzarella.
- Bake at 350°F for 20 to 22 minutes until set.
8. Bacon Gouda Spinach Egg Bites
Smoky gouda melted through bacon and spinach. A little richer than the cheddar version, in a good way.
Smoked gouda specifically, if you can find it, it makes a noticeable difference over plain gouda.
Protein: about 14g per 2 egg bites (estimated)
Ingredients:
- 6 large eggs
- 1/2 cup cottage cheese
- 4 slices bacon, cooked and chopped
- 1/2 cup chopped fresh spinach
- 1/2 cup shredded smoked gouda
Instructions:
- Blend the eggs and cottage cheese until smooth.
- Stir in the bacon, spinach, and gouda.
- Divide among a greased muffin tin.
- Bake at 350°F for 20 to 22 minutes until set.
9. Southwest Black Bean Egg Bites
Black beans, corn, and pepper jack, with a little cumin stirred into the eggs for a Tex-Mex lean.
Rinse and dry the black beans well first, they carry a lot of liquid straight from the can.
Protein: about 13g per 2 egg bites (estimated)
Ingredients:
- 6 large eggs
- 1/2 cup cottage cheese
- 1/3 cup black beans, rinsed and dried
- 1/4 cup corn
- 1/2 cup shredded pepper jack
- 1/4 tsp ground cumin
Instructions:
- Blend the eggs, cottage cheese, and cumin until smooth.
- Stir in the black beans, corn, and pepper jack.
- Pour into a greased muffin tin.
- Bake at 350°F for 20 to 22 minutes until set.
10. Broccoli Cheddar Egg Bites
Small broccoli florets and sharp cheddar, basically broccoli cheddar soup in egg bite form.
⚠️ Budget Note: frozen chopped broccoli works just as well here and costs less than fresh, just thaw and pat it dry first.
Protein: about 13g per 2 egg bites (estimated)
Ingredients:
- 6 large eggs
- 1/2 cup cottage cheese
- 1/2 cup broccoli, finely chopped and steamed
- 1/2 cup shredded cheddar
Instructions:
- Blend the eggs and cottage cheese until smooth.
- Stir in the broccoli and cheddar.
- Divide among a greased muffin tin.
- Bake at 350°F for 20 to 22 minutes until set.
11. Smoked Salmon Asparagus Egg Bites
Flaked smoked salmon, chopped asparagus, and goat cheese, with fresh dill stirred in at the end. The most brunch-forward flavor on this list.
This one’s pricier than the others (smoked salmon isn’t cheap), so it’s more of a weekend treat than a weekday staple.
Protein: about 15g per 2 egg bites (estimated)
Ingredients:
- 6 large eggs
- 1/2 cup cottage cheese
- 1/3 cup smoked salmon, flaked
- 1/4 cup asparagus, chopped and blanched
- 1/4 cup crumbled goat cheese
- 1 tbsp chopped fresh dill
Instructions:
- Blend the eggs and cottage cheese until smooth.
- Gently fold in the smoked salmon, asparagus, goat cheese, and dill.
- Divide among a greased muffin tin.
- Bake at 325°F for 18 to 20 minutes, watching closely so the salmon doesn’t overcook.
12. Ham And Cheese Egg Bites
Diced ham and Swiss cheese, simple and kid-friendly with no strong or unfamiliar flavors.
Good one to make on repeat since almost nobody turns down ham and cheese.
Protein: about 14g per 2 egg bites (estimated)
Ingredients:
- 6 large eggs
- 1/2 cup cottage cheese
- 1/3 cup diced ham
- 1/2 cup shredded Swiss cheese
Instructions:
- Blend the eggs and cottage cheese until smooth.
- Stir in the ham and Swiss cheese.
- Pour into a greased muffin tin.
- Bake at 350°F for 20 to 22 minutes until set.
If I had to pick favorites, the bacon gruyere and the southwest black bean are the two I make most often. Both freeze well too, so a double batch on Sunday covers breakfast for most of the week.
