How to Meal Prep Egg Bites

I love starting my family’s day with a protein-rich egg breakfast. However, my mornings are busy and chaotic instead of looking like a Norman Rockwell painting with mom in a ruffled apron, frying eggs. Fortunately, I can meal prep these delicious egg bites to ensure a healthy meal.

How to Meal Prep Egg Bites

Egg bites are like mini egg muffins or crustless quiches baked in the oven. Meal prepping these snacks takes an hour, from start to finish.

Baking two batches is as easy as baking one, making me feel really virtuous to get ahead with meal prep. Here are my top 10 tips to make prepping egg bites a pleasure rather than a chore.

1. Prepare Your Muffin Pan

Make single-serve egg bites in a non-stick or silicone muffin pan to make removal easy. Use a generous amount of cooking spray to prevent egg bites from sticking – cleaning an egg-encrusted pan is not a task I enjoy.

Make a sizeable frittata-like creation by pouring the mixture into a well-greased baking pan. Adjust the cooking time if necessary.

2. Use Eggs and Egg Whites

Begin the recipe by combining 8-10 whole eggs and egg whites. Vary the proportions of egg to egg white as follows:

• To increase the protein levels of the egg bites, use whole eggs.
• To reduce the calories – if you want to lose weight – use more egg whites.
• Use 1 ½ cups of liquid egg whites to replace whole eggs entirely. The texture of your egg bites will be spongier if you use only egg whites, as you’ve removed most of the eggs’ fat.

Whisk your eggs and seasonings thoroughly or blitz in a blender.

Fill the muffin cups three-quarters full as the eggs puff up during baking.

3. Season Generously

Eggs need a lot of seasoning. Instead of using only kosher salt, consider adding other seasonings to your egg mixture, for instance:

• Freshly ground black pepper
• Fresh herbs: basil, parsley, or cilantro
• Spices: red pepper flakes or cayenne pepper

4. Include Plenty of Veggies

Adding vegetables to your egg bites increases their nutritional value and boosts healthy fiber.

Good vegetables for egg bites include spinach, bell peppers, onions, mushrooms, broccoli, kale, spring onions, and zucchini. Vary the veg options, so your family doesn’t get bored.

For 8-10 eggs, use up to five cups of finely chopped vegetables.

Decide whether you want to sauté the veg first – you can add them to the egg bites raw, as they will bake until tender, yet some find onions too strong. However, ensure the vegetables aren’t mushy; the extra liquid will make your egg bites spongy.

Distribute the vegetables in the waiting muffin cups. It’s easier to do this than mix them into the eggs and then struggle to get an even distribution of veg as you pour.

My favorite time-saving hint is to do all my chopping and prep while the oven is preheating to 350 degrees Fahrenheit. Once the oven’s hot, my egg bites are ready to bake, and I can have a well-deserved cup of tea. Or coffee. Or hot chocolate. You get the idea.

5. Add Extra Protein

Another way to customize and boost the egg bites’ nutritional value is to add protein. Consider adding half to a whole cup of one of these:

• Cooked bacon, breakfast sausage, turkey, or ham
• Cooked shredded chicken
• Grated cheddar cheese, shredded pepper jack, crumbled feta, ricotta, or cottage cheese
• Cooked quinoa

Add the protein and vegetables, and pour the egg mixture over both.

6. Bake Until Just Done

Bake your egg bites for about 20 minutes until the centers are set.

Take care not to overcook the muffins, as eggs turn rubbery. Remember that you are still going to preheat them before eating. At the same time, avoid undercooking the eggs, as these pose a food hazard to children and immune-compromised adults.

The muffins will have puffed up beautifully in the oven. Don’t be alarmed when they fall flat within a few minutes – like a soufflé, the egg bites are held up by air.

7. Cool Before Serving

This is probably the most important tip I can give you: let the egg bites cool for at least five to 10 minutes before you attempt to remove them from the muffin pan.

Once cooled, gently run a knife around the edges to loosen them.

Unmold the tasty egg bites and serve.

8. Serve With Toppings and Sides

If you’re not grabbing egg bites on the run, serve them warm with a choice of toppings and sides for a leisurely breakfast or brunch:

• Add cooked bacon or breakfast sausage if you’ve made vegetarian egg bites.
• Serve with plenty of toast, grated cheese, chopped tomatoes, and sliced scallions.
• Pop one between two toasted English muffin slices for a breakfast sandwich.
• Dollop on Greek yogurt or cottage cheese.

My teenage cousin loves his with crumbled bacon and says they’re called egg bites because they’re a single bite. I’ve tried to explain that most people don’t take such massive bites, but you can’t argue with a teen.

9. Store in the Fridge or Freezer

These egg bites are ideal for meal prepping because you can store them in the fridge or the freezer.

To store in the fridge:

• Allow the unmolded egg bites to cool.
• Place the snacks in an airtight container or resealable freezer bag.
• Keep the egg bites in the fridge for four days.
• You may notice a little liquid in the bottom of the container. Don’t worry. This is normal and comes from vegetables. Use a paper towel to prevent the egg bites from going soggy.

You can also freeze egg bites successfully for up to a month, so long as they are in an airtight container or resealable freezer bag. Thaw egg bites in the fridge overnight or heat from frozen.

10. Reheat in the Microwave

Although egg bites are delicious cold, they are also good if you reheat them.

• Reheat your muffins in the microwave one at a time, wrapped in a paper towel to prevent sogginess. This takes 30 seconds if they’re fridge-cold.
• Unwrap frozen egg bites if covered in plastic and microwave for a minute.
• Reheat the meal prep bites in the oven at 250 degrees Fahrenheit until warmed.
• American food safety recommendations define an egg as safely cooked when it reaches 160 degrees Fahrenheit on a digital food thermometer.

3 Amazing Benefits Of Meal Prepping Egg Bites

Apart from being delicious and easy to eat, there are many other benefits to meal-prepping egg bites.

1. Egg Bites Are Highly Nutritious 

Eggs are one of the most nutritious superfoods. A single egg will provide you with the following percentages of your recommended daily allowance (RDA):

• 28% of the day’s selenium
• 23% of vitamin B12
• 20% of your RDA of vitamin B2
• 14% of your required vitamin B5
• 8% of your day’s vitamin A
• 7% of the phosphorus you need
• 6% of your folate.

In addition, eggs contain vitamins B6, D, and E, calcium, and zinc. Eggs provide the rare nutrient choline, which is crucial for your body to build cell walls and is particularly necessary for pregnant women.

Eggs do contain fats and cholesterol. However, their bad reputation for causing heart disease has long been disproved. An egg only has 5g of fat, and its cholesterol helps prevent heart disease.

2. You’ll Never Skip Breakfast

While I know eating breakfast is essential, more recent studies prove that eating a high-protein breakfast is even better.

With egg bites ready to eat at a moment’s notice, you’ll never skip breakfast again and enjoy benefits like:

• Better concentration and focus
• Improved muscle health
• Increased weight loss
• A feeling of satiety
• Glucose regulation to prevent sugar slumps

3. You’ll Save Time

The joy of meal prep is the time you save on more important things. Preparing egg bites in batches avoids extra stress and rush in the mornings. You always have a protein-rich snack after school, work, or sports.

Conclusion

Egg bites are an excellent meal prep choice to ensure a healthy, nutritious breakfast, even when your mornings are rushed. Even if you’re not a great cook, you can’t go wrong with egg bites. You’re not expected to flip an omelet or make fluffy scrambled eggs. Just whisk, pour, and cook.