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Updated: Feb 16


This is a great high protein, grab and go breakfast option! Prep a couple of muffin tins full of these at the beginning of the week, and you’ll have a high quality breakfast option ready to go when you need it all week long! 

Prep Time: 10 mins

Cook Time: 22 mins

Servings: 10

Level: Intermediate


*For most of the ingredients, feel free to add as much as is desired. Some people prefer their egg bites loaded with ingredients, while others don’t. The amount of mix ins that you decide to add will boil down to personal preference. 

  1. Finely chopped spinach 

  2. Diced onion 

  3. Roasted red pepper 

  4. 9.6oz Crumbled turkey sausage sausage (optional) 

  5. 1 cup Light Monterey Jack cheese (optional) 

  6. 1/2 cup 4% cottage cheese 

  7. Sriracha 

  8. Garlic powder, salt, pepper to taste 

  9. 16oz Liquid egg whites 


  1. Pour egg whites into a mixing bowl. Add seasoning and sriracha and beat  until fully combined 

  2. Add vegetables, cheese, cottage cheese, and meat and stir. 

  3. Spray muffin pan with non-stick cooking spray of choice 

  4. Fill each muffin cup 3/4 of the way to the top 

  5. Preheat oven to 350 degrees and bake for 22 mins 

  6. Make sure that the bites are solid in the middle and slightly brown on the outside before removing from oven 

Nutrition Info (2 bites, including turkey sausage but not cheese):


-4g fat

-4g fat carbs

-16g protein

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