High Protein Breakfast Egg Bites with Sausage and Spinach
These protein-packed egg bites combine fluffy eggs with savory breakfast sausage, fresh spinach, and creamy cottage cheese for a satisfying morning meal. Baked in muffin tins for convenient portioning, they offer over 15 grams of protein per serving. The cottage cheese blends smoothly into the egg mixture, creating an extra creamy texture while boosting nutrition. Perfect for meal prep, busy mornings, or feeding a crowd at brunch. The combination of cheddar cheese and cottage cheese delivers rich flavor while the spinach adds color and nutrients.
Ingredients
- 2 tablespoons green onions, chopped
- 6 whole eggs
- 1 cup egg whites
- 1 teaspoon salt
- ¼ teaspoon pepper
- 1 cup cheddar cheese, shredded
- 1 cup cottage cheese
- 1 pound breakfast sausageturkey sausage1:1protein
leaner option
- 2 cups fresh spinach, chopped
Instructions
- 1
Preheat oven to 350 degrees
- 2
Spray muffin tins with nonstick cooking spray and set aside
- 3
Heat skillet over medium high heat and add breakfast sausage with about 1/4 cup water
- 4
Use spatula to break up sausage as it cooks
- 5
Remove cooked sausage from skillet and drain on paper towel
- 6
Blend green onions, whole eggs, egg whites, salt, pepper, and cottage cheese on low until cottage cheese is well-blended
- 7
Add about 1 tablespoon each of cooked sausage, chopped spinach, and shredded cheese to each muffin cup
- 8
Pour blended egg mixture into each muffin tin, filling about 2/3 to the top
- 9
Bake for 20-25 minutes until edges are golden brown and eggs are set
- 10
Cool slightly before removing from muffin tins and serving warm
Tips
Drain sausage thoroughly to prevent soggy egg bites
Fill muffin cups only 2/3 full to prevent overflow during baking
Let cool slightly before removing to maintain shape
Good to Know
Refrigerate for up to 4 days in airtight container
Can be made 3 days ahead and reheated in microwave
Serve warm, reheat in microwave for 30-60 seconds
Common Mistakes
Drain sausage well to avoid watery egg bites
Do not overfill muffin cups to prevent spillover
Substitutions
Dairy-Free Swaps
General Alternatives
leaner option
FAQ
Can I freeze these egg bites?
Yes, freeze for up to 3 months. Thaw overnight in refrigerator and reheat in microwave for 1-2 minutes.
What if I do not have a blender?
Whisk cottage cheese vigorously with eggs until mostly smooth, or use an immersion blender for best results.
Can I make these dairy-free?
Replace cottage cheese with silken tofu and use nutritional yeast instead of cheddar cheese for similar protein content.