High Protein Guac & Roll Egg Bites

These high protein egg bites are outstanding, tasty, and easy to customize with your favorite flavors. 

It seems super trendy right now to eat a high protein diet and I’m all for it! I typically start my morning with at least 30 grams of protein. These super cute and delicious egg bites have become one of my favorite ways to hit my protein goals. They are packed with 30 grams of protein per serving and are super easy to customize with your favorite mix-ins. We love this vegetarian version with bell pepper, cottage cheese, and spinach and it’s quickly become our favorite way to eat eggs. You could easily increase the protein by adding turkey bacon, chicken sausage, smoked salmon, or your favorite meat of choice. 

The best part about making homemade egg bites (or mini quiches) is that it’s easy to whip up a batch in just 10 minutes of prep time. This recipe is a budget friendly  variation compared to buying them at Starbucks, plus you don’t have to wait in line. Since they are egg based they will keep but make sure to keep them in the fridge. If your morning is typically busy these are a great recipe to make in a big batch, freeze, and just pop them in the oven or microwave for a quick and easy breakfast. Plus they have so much more flavor than the chain restaurant alternatives. 

So let’s make the egg bites!

Here’s a few notes about the ingredients you will need to make high protein egg bites:

• Eggs:  Eggs are the main ingredient in this recipe. They are the binding ingredient and will keep all the other ingredients together. They are also one of the reasons this recipe is so high in protein. 

• Cottage Cheese: Full fat high protein cottage adds a soft texture and creamy, slightly tangy flavor to the egg bites. I like to mix the cottage cheese with the peppers but feel free to pulse it in the blender if you aren’t a fan of cottage cheese texture. 

• Bell Pepper:  I love adding half of a bell pepper diced into small chunks to this recipe. It adds a nice zesty flavor to each bite as a hint of crispy texture. That said, if you don’t like bell pepper or you don’t have any on hand, you could substitute it for shredded zucchini, poblano pepper, or tomato. 

• Baby Spinach: Fresh baby spinach adds fiber and pop of green color to these egg bites. I recommend giving the spinach a few chops so it fits into the muffin cups. 

• Chili Powder:  Chili powder pairs so well with bell pepper and a delicious, spicy flavor to the egg bites. 

• Avocado:  Finally, I love topping these little delights with a dollop of homemade guacamole. This adds an additional creaminess to the egg bites and more spicy chili flavor (depending on the spiciness of the salsa you use). 

Recipe Tips:

• Generously spray the pan.  Egg bites are notorious for sticking to the pan. I highly recommend generously greasing your pan with olive oil or cooking spray, or using a high quality non-stick pan or a silicone muffin pan (my personal favorite). 

• Whisk your eggs before adding them: It’s important to make sure the eggs and egg whites are thoroughly combined before pouring them over the top of the bell pepper, spinach, and cottage cheese. 

• Don’t overfill the muffin cups: I find it’s best to fill the muffin cups about ¾ of the way full. If they are too full, they can overflow while baking and will make a horrible mess in your oven. These egg bites tend to puff up quite a bit so making sure there is space for them is very important. 

Recipe variation:

• Add meat or seafood: Add cooked turkey bacon, cooked chicken sausage, smoked salmon, bacon, prosciutto, or ham to the egg bites. 
• Add different herbs: Add different dried or fresh herbs, such as basil, parsley, or rosemary. 

• Add different dried seasonings: Skip the chili powder and cumin and in cajun season seasoning, italian seasoning, or your favorite combination of dried seasonings. 

• Incorporate your favorite ingredients: Add any other ingredients that sound good to you, such as zucchini, kale, poblano peppers, sauteed onions, or roasted red peppers. 

More egg recipes: Sausage Egg Scramble, Greek Egg Bites, Hawaiian Egg Scramble, and Hawaiian Egg Waffles 

• Author: Summer Montgomery
• Cook Time: 20 minutes
• Prep Time: 10 minutes
• Total Time: 30 minutes
• Servings: 2

Ingredients

• 6 eggs
• ½ cup egg whites
• 1 tsp Salt 
• 1 tsp chili powder
• 1 tsp cumin 
• 1 tsp oregano
• ½ tsp onion powder
• ½ tsp garlic powder
• 1/2 bell pepper, diced
• ½ cup spinach, diced
• ½ cup cottage cheese 
• ½ avocado 
• 2 tsp favorite salsa 

Preparation

1. Prep the baking pan.  Heat oven to 350 F. Mist a 12 cup muffin pan very thoroughly with cooking spray. 
2. Whisk. Combine eggs, egg whites, and seasonings in a mixing bowl.
3. Assemble. To the muffin pan or  silicone muffin pan, add bell pepper, followed by the cottage cheese. Stir to mix them slightly. Add in spinach. Pour the egg mixture over the top.
4. Bake. Bake at 375 degrees for 20-22 minutes or until eggs are cooked all the way through.
5. Guacamole. In a small bowl smash the avocado and add in the salsa. Stir to combine. 
6. Serve. Top each egg bite with the guacamole mixture. Serve and enjoy!

Notes:

313kcal, 30 g protein, 7 g carbs, 17 g fat