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Fluffy Oven Baked Egg Bites for Easy Meal Prep

A stack of golden brown muffin tin egg bites, loaded with bacon and colorful peppers, sitting on a white plate.
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Make these high protein breakfast egg muffin cups in a muffin tin for a simple, freezer friendly breakfast you can grab all week.

Ingredients

Scale
  • 12 large eggs
  • 1/4 cup milk or unsweetened almond milk
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cup shredded cheese (cheddar or Monterey Jack)
  • 1/2 cup cooked, crumbled bacon or diced ham
  • 1/2 cup chopped cooked vegetables (spinach, bell peppers, mushrooms)

Instructions

  1. Preheat your oven to 350°F (175°C). Lightly grease a standard 12-cup muffin tin or use silicone muffin pan liners.
  2. In a large bowl, whisk the eggs, milk, salt, and pepper together until they are light and frothy. This helps create a fluffy interior.
  3. Stir in the shredded cheese, cooked meat, and chopped vegetables. Distribute the mixture evenly among the 12 muffin cups, filling each about three-quarters full.
  4. To prevent rubbery texture, create a water bath: Place the filled muffin tin inside a larger baking pan. Carefully pour hot water into the larger pan until it reaches about halfway up the sides of the muffin tin.
  5. Bake for 18 to 22 minutes, or until the egg bites are set and a toothpick inserted near the center comes out clean.
  6. Carefully remove the muffin tin from the water bath. Let the egg bites cool in the tin for 5 minutes before removing them.
  7. For meal prep eggs, let them cool completely before storing.

Notes

  • For the best texture, use the water bath method described above. This steams the eggs gently.
  • These keto egg bites freeze well. Cool completely, then place them in a freezer-safe bag or container.
  • To reheat egg muffins from frozen, microwave them for 60 to 90 seconds. If reheating thawed, microwave for 30 to 45 seconds.
  • Feel free to switch up your mix-ins for breakfast for kids; try different cheeses or finely chopped broccoli.

Nutrition

Find it online: https://kitchnkudos.com/muffin-tin-egg-bites-recipe-for-protein/