Protein Egg Bites

Protein Egg Bites

It’s a new year, and Laura (our in-house nutritionist) is back on the blog today with a new recipe to help you welcome 2024!

As 2023 flips into a new year, it can feel like the time for readjusting and resetting our lifestyle with a healthier outlook, which often includes our fridge and pantry. But with every recipe and video encouraging you to overhaul your regular routine, it can become daunting and overwhelming to keep up. With already busy schedules and lives, we’re always working towards simplifying and balancing instead of pushing perfection. Which is why this month’s recipe aims to help make your busy mornings a little bit easier, so you don’t have to choose between getting out the door on time or starting your day with something nutritious and delicious! Which is why this month’s recipe is one we chose to simplify and balance.

Mornings can often be the most rushed and busiest moments of our day. Whether there are kids going to school, spouses heading to work, or getting yourself out the door during all of it. One of the biggest assists to your day is to have breakfast already sorted amongst many other variables! These Protein Egg Bites are the perfect way to prep a week’s worth of breakfast in advance for your entire household. They aren’t just easy and filling but delicious and satisfying. Pull them out of the fridge or the freezer to heat up quickly before you hit the road (or home office!) and you won’t have to worry about spending an extra thirty minutes making and cleaning up after breakfast.

Prep Time: 10 minutes
Total Time: 35 minutes 
Serves: 12-14 servings 


12 large eggs
¾ cup cottage cheese
½ cup shredded cheese of your choice
4 stalks green onion
½ cup red pepper, chopped
1 cup chopped kale
¼ tsp salt
¼ tsp pepper
½ tsp of garlic powder
olive oil or avocado oil (for greasing muffin pan)


(1) Preheat the oven to 350°F (175°C).

(2) Using a piece of paper towel, dampen it with avocado oil to smear into each muffin cup to grease the pan and prevent the egg bites from sticking during cooking.

(3) Using an immersion blender or a countertop blender, add the eggs, cottage cheese, and shredded cheese into the blender and pulse until fully combined and smooth.

(4) Add in your chopped green onion, red pepper, kale, salt and pepper, and garlic powder.

(5) Transfer mixture into a pourable container with a spout to pour into muffin pan. Pour batter into muffin cups a little over three quarters of the way full.

(6) Bake at 350°F for 25 minutes. Let cool before removing from the muffin tin. Store in an air-tight container in the fridge. To heat up, microwave on reheat for 30-40 seconds and enjoy!


  • If you’re not currently a NAFLD/NASH patient and are looking to add additional protein to this recipe, you could incorporate bacon or turkey bacon by cutting it up into small pieces after precooking.
  • Olive oil or avocado oil are both great high-heat oils to use for greasing your muffin pans.
  • If you like a spicy flavour, feel free to add some hot sauce to the mixture!
  • Get creative – here’s some additional ingredients you could add to the mixture: basil, sundried tomatoes, cilantro, roasted mushrooms, roasted sweet potato, etc. If there’s something you eat with your eggs, add it in!

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