Egg Bites for a High Protein Breakfast or Lunch

Make these breakfast egg bites as a perfect grab-and-go high protein breakfast (or lunch, too). With endless variations, these egg bites fit well into a low-carb, paleo diet, and depending upon the additions, can be made vegetarian as well.

Originally published May 2017; this post has been updated.

white plate filled with spinach and tomato egg bites.

As soon as the days begin to get longer, the egg boxes around here start to get a bit more active. When we have plenty of eggs (or more than plenty!) I like to utilize them as much as possible. After all, they’re produced locally.

Breakfast Egg Bites

These egg “muffins” are easy to make, but better yet, easy to grab when we need a quick breakfast or snack on the run. Breakfast egg bites have become quite popular these days as people embrace low carb eating.

For us, it’s more about “using” what we have. And when what we have is a pile of fresh eggs, these bites are a great way to serve them up.

One recipe, endless flavors

This recipe is so flexible! Once the base is assembled, change up the flavors to suit your mood or to use up what you have on hand.

  • Feta and kalamata
  • Cheddar bacon
  • Spinach mushroom
  • Broccoli cheddar egg bites
  • Pesto parmesan
  • Garlic and sun-dried tomato
  • Bruschetta egg bites

egg bites with tomato and spinach on a white plate.★ Did you make this recipe? Don’t forget to give it a star rating below!

egg "muffins" with spinach and tomato.

Egg Bites with 8 Variations (and More!)

These vegetarian egg bites make a perfect grab-and-go high protein breakfast. While I've included instructions here for several flavor variations, this recipe is endlessly adjustable -- experiment!
4.63 from 8 votes
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Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 12 egg bites
Author: Kris Bordessa


  • 1 pound fresh spinach chopped
  • 1 tablespoon extra virgin olive oil (plus more for pan)
  • 8 large eggs
  • 1 clove garlic crushed
  • ½ teaspoon. sea salt
  • ½ teaspoon pepper


  • Preheat oven to 375 degrees F. Coat muffin pan liberally with olive oil.

Prepare the spinach:

  • Heat olive oil in a large frying pan. Sauté spinach in olive oil until it's wilted. Put cooked spinach into a mesh colander and press with the back of a big spoon to remove liquid. Alternatively, wrap cooked spinach in the center of a dish towel, and squeeze excess liquid out. 
    1 pound fresh spinach, 1 tablespoon extra virgin olive oil

Prepare the egg mixture:

  • Beat eggs, garlic, salt, and pepper in a large mixing bowl. 
    8 large eggs, 1 clove garlic, ½ teaspoon. sea salt, ½ teaspoon pepper
  • Stir spinach into egg mixture.
  • Add vegetables or other variations (see below) and stir to combine. 
  • Add egg mixture to each oiled cup, ¾ of the way to the top. 
  • Bake for 8-12 minutes until set. Let cool. Run a knife or spatula around the edge of each muffin to loosen and remove from pan.

Spinach with tomato (pictured):

  • Dice 1-2 medium sized tomatoes; stir into egg mixture.

Feta and kalamata:

  • Stir 1/4 cup of diced kalamata olives and 1/2 cup feta cheese into the egg mixture. 

Cheddar bacon:

  • Stir 1/4 cup of crispy cooked bacon bits and 1/2 cup cheddar cheese into the egg mixture. 

Broccoli cheddar:

  • Stir 1/2 cup finely chopped broccoli and 1/2 cup cheddar cheese into the egg mixture. 

Spinach mushroom:

  • Cook 1 cup of sliced mushrooms along with the spinach. 

Pesto parmesan:

  • Stir 1/4 cup each of pesto and parmesan cheese into the egg mixture. 

Garlic and sun-dried tomato:

  • Add one clove diced garlic to spinach while cooking. Stir 1/3 cup diced sun-dried tomatoes into the egg mixture. 


  • Stir one diced tomato, several kalamata olives, 2 sliced green onions, and 1 clove of garlic (diced) into the egg mixture.


  • Nutrition information is for spinach egg bites.


Calories: 67kcal | Carbohydrates: 2g | Protein: 5g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 124mg | Sodium: 157mg | Potassium: 259mg | Fiber: 1g | Sugar: 0.3g | Vitamin A: 3725IU | Vitamin C: 11mg | Calcium: 57mg | Iron: 2mg
Did you make this recipe?Mention @attainablesustainable or tag #attainablesustainable!

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About the author: Kris Bordessa is an award-winning National Geographic author and a certified Master Food Preserver. Read more about Kris and how she got started with this site here. If you want to send Kris a quick message, you can get in touch here.

3 comments… add one
  • June Carriere Aug 21, 2021 @ 11:49

    Can these be frozen once cooked?

    • Kris Bordessa Aug 25, 2021 @ 16:36

      They can, though the texture may be a bit different.

  • Michelle Mar 24, 2018 @ 18:44

    I’m definitely going to make these again!

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