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