Weekly Wellness Recipe: Egg Bites Trio
A trio of protein-packed egg bites, perfect for grab-and-go breakfasts or snacks.
These protein-packed egg bites are the perfect grab-and-go solution. With three distinct flavors: Classic Herb, Southwestern, and Mediterranean, this batch-prep recipe delivers variety without compromising our approved ingredients. Enjoy a warm breakfast or a chilled snack during your designated 8-hour eating window!
Nutritional Benefits
- High-Quality Protein: Eggs supply essential amino acids for muscle maintenance and satiety.
- Veggie Power: Fresh vegetables add vitamins and antioxidants while keeping calories low.
- Flavor Without Compromise: Thoughtfully selected herbs and spices enhance taste without extra calories
Ingredients
Base Egg Mixture (Makes 15 Egg Bites):
- 12 large eggs
- ½ cup water
- ¼ teaspoon pink salt (plus additional, to taste)
- Freshly ground black pepper (optional)
Flavor Variants:
Classic Herb (5 bites)
- ½ cup chopped spinach
- 1–2 teaspoons dried herbs (such as parsley or chives)
Southwestern (5 bites)
- ½ cup diced bell pepper
- ½ cup diced onion
- ¼ cup finely diced jalapenos
- ¼ teaspoon ground cumin
- A pinch of extra pink salt
Mediterranean (5 bites)
- ½ cup chopped tomato
- ½ cup chopped artichoke hearts
- ¼ cup diced onion
- ¼ teaspoon dried oregano
- A squeeze of fresh lemon juice
Instructions
Preheat & Prepare:
- Preheat your oven to 350°F (175°C).
- Line a muffin tin with silicone liners (remember: no oils are used during Phase 2).
Mix the Base:
- In a large bowl, whisk together the eggs, water, pink salt, and black pepper until smooth.
Divide & Customize:
- Split the base mixture evenly into three bowls.
- For the Classic Herb version, gently fold in the chopped spinach and dried herbs.
- For the Southwestern version, stir in the bell pepper, onion, jalapeno, cumin, and an extra pinch of pink salt.
- For the Mediterranean version, mix in the tomato, artichoke hearts, onion, oregano, and a squeeze of lemon juice.
Fill & Bake:
- Evenly spoon each flavored mixture into five muffin cups (filling about ¾ full).
- Bake for 20–25 minutes, or until the egg bites are firm and have reached an internal temperature of 160°F.
Cool & Store:
- Let cool in the tin for 5 minutes before transferring to an airtight container.
- Store in the refrigerator for up to 5 days. For extended prep, freeze a few and reheat as needed.
Prepare the base for flavorful egg bites using fresh, approved ingredients.
Nutritional Information (Approximate)
Per Egg Bite:
- Calories: ~65
- Protein: ~6g
- Carbohydrates: ~2g
- Fats: ~4g
A Versatile, Phase 2 Power-Boost
Enjoy these flavorful egg bites as a balanced, nutrient-rich option that supports your weight loss goals while keeping your meals interesting!
For more delicious and nutritious recipes, check out these articles:
Weekly Wellness Recipe: Cottage Cheese Pancakes
Weekly Wellness Recipe: Decadent Chocolate Raspberry Chia Pudding
Light, Flavorful, and Filling: Vegetarian Dishes Under 500 Calories