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Fluffy Make-Ahead Egg Bites for Meal Prep

A stack of golden muffin tin egg bites, one cut in half showing fluffy texture and diced carrots/peppers.
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Make these high protein egg muffin cups in a muffin tin for an easy, freezer friendly breakfast. Follow these steps for a fluffy interior every time.

Ingredients

Scale
  • 12 large eggs
  • 1/2 cup milk (any kind)
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1 cup cooked, chopped protein (like ham, bacon, or sausage)
  • 1 cup shredded cheese (cheddar or Monterey Jack work well)
  • 1/2 cup chopped vegetables (spinach, bell peppers, or onions)

Instructions

  1. Preheat your oven to 350 degrees Fahrenheit. Lightly grease a standard 12-cup muffin tin or use silicone liners.
  2. In a large bowl, whisk the eggs, milk, salt, and pepper together until the mixture is uniform and slightly frothy. This helps create a fluffier texture.
  3. Distribute your fillings evenly among the muffin cups. Place about 1 tablespoon of cooked protein, 1 tablespoon of cheese, and 1 teaspoon of vegetables in each cup.
  4. Carefully pour the egg mixture over the fillings in each cup, filling them about three-quarters full. Do not overfill.
  5. For the best, non-rubbery texture, create a water bath. Place the filled muffin tin inside a larger baking pan. Pour hot water into the larger pan until it reaches halfway up the sides of the muffin tin.
  6. Bake for 18 to 22 minutes. The egg bites are done when they are set in the center and a toothpick inserted comes out clean.
  7. Remove the muffin tin from the water bath and let the egg bites cool in the tin for 5 minutes before removing them.

Notes

  • For extra fluffy keto egg bites, use heavy cream instead of milk.
  • If you do not want to use a water bath, bake at 325 degrees Fahrenheit for 20-25 minutes.
  • To freeze, let the egg muffin cups cool completely. Place them in a freezer-safe bag or container. They keep well for up to 3 months.
  • To reheat, microwave frozen egg bites for 60 to 90 seconds, or until heated through.

Nutrition

Find it online: https://spoonfulsnap.com/muffin-tin-egg-bites-fluffy-meal-prep/