Description
These protein-packed oven egg bites are a quick and easy breakfast or snack option, loaded with flavorful ingredients like cheddar cheese, fresh tomatoes, spinach, and green onions. Baked to fluffy perfection in a muffin tin, they make a convenient, nutritious meal to start your day or fuel your afternoon.
Ingredients
Scale
Egg Mixture
- 8 large eggs
- 1 cup shredded cheddar cheese
- 1/3 cup half-and-half or whole milk
- 1/4 teaspoon salt
- 1 dash freshly ground black pepper
- 1 pinch nutmeg (optional)
Add-ins
- 2/3 cup diced tomatoes
- 1/2 cup coarsely chopped packed baby spinach
- 1/3 cup thinly sliced green onions
Other
- Cooking spray
Instructions
- Preheat Oven: Position a rack in the center of the oven and preheat to 350°F (175°C) to ensure even cooking of the egg bites.
- Prepare Muffin Tin: Spray a 12-well muffin tin thoroughly with cooking spray to prevent sticking and allow easy removal of the egg bites.
- Mix Eggs and Dairy: In a large bowl, whisk together the eggs, shredded cheddar cheese, half-and-half (or whole milk), salt, pepper, and nutmeg if using until the mixture is smooth and well combined.
- Add Vegetables: Fold in the diced tomatoes, chopped spinach, and sliced green onions evenly to distribute the vegetables throughout the egg mixture.
- Fill Muffin Cups: Divide the mixture evenly among the 12 muffin cups, filling each about 1/4 cup full for uniform baking and portion sizes.
- Bake: Place the muffin tin in the preheated oven and bake for 15 to 18 minutes or until the egg bites are set, puffed, and lightly golden on top. Note that they will deflate slightly once removed from the oven.
- Serve: Allow to cool slightly before removing the egg bites from the tin. Serve warm for a delicious, protein-rich meal or snack.
Notes
- Nutmeg adds a subtle warmth but is optional and can be omitted if preferred.
- Use fresh or frozen spinach according to availability; if frozen, thaw and drain excess moisture before using.
- For extra flavor, you can add cooked bacon, sausage, or other vegetables like bell peppers or mushrooms.
- These egg bites can be refrigerated for up to 3 days and reheated in the microwave for a quick meal.
- Ensure the muffin tin is well sprayed to prevent sticking and ease cleanup.
Nutrition
- Serving Size: 2 egg bites
- Calories: 160
- Sugar: 2g
- Sodium: 280mg
- Fat: 11g
- Saturated Fat: 5g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 3g
- Fiber: 1g
- Protein: 12g
- Cholesterol: 215mg
