High-Protein, Freezer-Friendly Egg Bites (from my kitchen to yours)

May 30, 2025

I’m sharing one of the easiest, most useful recipes from my upcoming cookbook… because honestly, this one is too good to wait.

You guys know my two-year-old and my husband LOVE eggs. They’ll eat them every morning, no problem. But I got tired of pulling out a pan every single day. Sometimes you just want breakfast (or a snack) ready to grab. That’s why I came up with these veggie egg bites. They’re high-protein, freezer-friendly, and a super easy meal prep for the week.

What I love most? You can throw in literally whatever you have sitting in the fridge. Leftover veggies? Great. Bits of bacon, ham, turkey, or even pepperoni? Toss it in. You don’t even have to measure perfectly, just go with what you have.

✨ By the way, the cookbook drops in the next two weeks (!!) and this email list is the first place I’ll announce it. So stay tuned, you’ll get first dibs 👀

The Easiest Meal Prepped Egg Bites (makes 12 bites)

Prep time: 10 min
Cook time: 18 min
Total time: ~45 min (includes cooling)

Ingredients

8 large eggs
¼ cup water or milk (to make them extra fluffy)
1 bell pepper, diced
1 small red onion, diced
2 cups spinach, thinly sliced
1 cup shredded cheese (any kind you have)
½ teaspoon salt
½ teaspoon basil
½ teaspoon oregano
½ teaspoon black pepper

How to make them

Preheat oven to 325°F.
Chop up your bell pepper, onion, and spinach.
Whisk the eggs + water + spices in a bowl (or use an immersion blender for extra smooth consistency).
Grease a 12-cup muffin tin well (or use silicone liners if you’ve got them).
Divide the veggies between the cups.
Pour the egg mixture over, filling about ⅔ full.
Sprinkle cheese on top (you decide how much).
Bake for 18-20 minutes.
Let cool 5–10 minutes, they’ll puff up but deflate slightly (normal!).
Top with salsa, hot sauce, or avocado if you want.

How Do These Compare to Starbucks Egg Bites?

Troy loves the Starbucks egg bites, but they are pricey. Two little bites for like five bucks? No thank you.

These homemade ones give you a really similar vibe. Especially if you blend the eggs (and bonus points if you add cottage cheese). They come out fluffy, soft, and super satisfying, kind of like the sous vide texture Starbucks is known for.

Here’s the quick breakdown:

Cost: You can make 12 bites at home for probably under $6. Starbucks gives you two for $5. Big win.
Ingredients: With homemade, you know exactly what’s in them. No weird gums, starches, or additives. Just real, simple stuff from your fridge.
Customization: Homemade wins here. Go dairy-free, all veggie, spicy, mild, egg whites only… whatever you like.

So yeah, I still grab Starbucks for a road trip treat, but at home? These are cheaper, just as tasty, and way more fun to make.

Quick Tips + Easy Swaps

For extra fluffy bites: Blend the eggs + ½ cup cottage cheese in a blender before pouring. I just tried this, and it works so amazing, check out how fluffy these turned out!
Want to make them Dairy-Free? Use dairy-free cheese or skip it.
Want to add more protein? Blend in cottage cheese to the base, add chopped bacon, cooked sausage, ham, or turkey.
Swap the veggies! Mushrooms, zucchini, broccoli, frozen spinach (thawed + squeezed), or leftover roasted veggies.
Spice it up: Chili flakes, smoked paprika, cumin, curry powder.
Storage: Airtight container in the fridge (4 days) or freezer (3 months).
Reheat: Microwave 30–60 seconds or air fryer for a 2 minutes.
Pan tip: Grease it REALLY well… egg bites love to stick.