Egg bites, egg cups, egg muffins – whatever you want to call them, I am a huge fan of meal prepping these little guys so that I always have a quick and easy breakfast on hand. This version of egg bites is packed with flavor from spinach (hello iron!), and antioxidant rich sun-dried tomatoes. Plus it has an extra dose of filling and satisfying protein from the addition of cottage cheese (over 25g protein per 1 cup!). Make a batch of these on Sunday and your future self will be thanking you all week!
Over my years as a Registered Dietitian, I’ve had a lot of conversations with clients about breakfast. “Is it really the most important meal of the day?” “What should I eat?” “I thought you weren’t supposed to eat until 12 PM.” “How do people have the time?!”
I’ve heard it all. The reality is, all meals are important, but breakfast is how you start and set the tone for the day. Think of it like this—you wouldn’t pull your car out of the driveway in the morning on an empty tank of gas.
What we eat for breakfast has the ability to fuel and energize our day, plus, choosing something that will help balance blood sugars right off the bat will set us up to continue that pattern throughout the day! What we opt for in the morning can set the tone for our cravings and overall mood throughout the day!
Based on my clients’ breakfast struggles, I always try to develop breakfast recipes that are nourishing, easy to meal prep and of course… full of flavor. These protein packed egg bites with cottage cheese, spinach and sun-dried tomatoes check all the boxes.
What You Need To Make These
Eggs: You can’t have egg bites without the eggs! Eggs are both nutrition powerhouses and act as the binding base for this recipe. When cooked, the proteins in eggs coagulate, creating a solid structure that holds the other ingredients together.
Cottage cheese: I’ve been on a bit of a cottage cheese kick lately. I find that adding it to recipes like these Light and Fluffy Scrambled Eggs or these High Protein Pancakes is a quick and easy way to add a little extra protein to your day while adding even more flavor and satisfaction.
Cottage cheese adds more than just nutrition to a recipe. Cottage cheese adds a velvety texture to the egg bites. When blended into the egg mixture, it creates the perfect light and creamy consistency.
Spinach: I love these leafy greens. They’re so easy to toss into a recipe for an extra dose of nutrition (more on that here). Not only do they add a beautiful pop of color, spinach’s earthy flavor compliments the other ingredients perfectly – making this a delicious savory dish.
Don’t have spinach? You can substitute for other veggies. These would be delicious with bell peppers, basil, kale, or asparagus.
Sun-dried tomatoes: I’m a big fan of sun-dried tomatoes. I usually have a jar in the fridge or pantry just in case I need some extra flavor to a dish. I love the spinach and sundried tomato flavor combo, especially in egg dishes.
How To Make Egg Bites That Are Fluffy
Over the years of making different variations of egg muffins, I’ve picked up a few tips to make sure that they’re fluffy and the ingredients are evenly distributed throughout each bite. Follow these steps and you are well on your way to making the best egg bites you’ve ever had!
Preheat the oven to 350°F (180°ׄC). Line a muffin tin with parchment paper baking cups or spray with cooking spray. This is really important because you don’t want the egg to stick against the pan.
In a blender (or using an immersion blender) blend the eggs and cottage cheese on high for 10-20 seconds. You want to make sure that the eggs and cottage cheese are fully incorporated together without any clumps. This is key to getting fluffy and moist egg bites.
Evenly divide the spinach and the sun-dried tomatoes between the cups of the muffin tin. Pour the egg mixture until each muffin cup is ⅔ full and stir with a spoon to combine the ingredients. I have made the mistake of not stirring the egg mixture. The result? All the heavy ingredients (aka the veggies) fall to the bottom of the egg muffins.
Bake for 25 to 30 minutes until the tops are set and the egg bites are cooked through. Remove from the oven and let them sit for 5 to 10 minutes before removing from the muffin tin. Serve immediately or store in the fridge for up to 1 week or in the freezer for up to 3 months.
Nutritional Benefits (Nutrition by Addition)
This recipe is a great example of nutrition by addition. Nutrition by addition is a dietitian philosophy that looks at what you can add to your plate versus what you can cut out.
In this recipe, I’ve added in some blended cottage cheese for an extra boost of protein and to add to the creamy, fluffy texture of the egg muffins. I also included some veggies – spinach and sun-dried tomatoes. They both offer different nutritional benefits while adding a punch of color (we eat first with our eyes) and so much flavor to the dish.
Eggs: Eggs are nutrient-dense. They’re an excellent source of protein, providing all essential amino acids necessary to support our body’s needs. Rich in vitamin B12, choline, and selenium, eggs help support brain health, metabolism, and antioxidant defense. Eating eggs can also help increase your HDL (High-density Lipoprotein) levels. HDL is sometimes referred to as “good” cholesterol and has been linked to reducing heart disease and stroke.
Cottage cheese: Cottage cheese is such a versatile ingredient. I love that you can use it in something sweet like this delicious and creamy cottage cheese ice cream or you can use it to add some protein to a savory recipe like my high protein macaroni and cheese.
Cottage cheese is also a nutrition powerhouse. A 1 ⁄ 2 cup serving of cottage cheese has nearly 15 grams of protein, 30% of your DV (daily requirement) of B12, and 15% of your DV of B2 (aka riboflavin). These complex B vitamins help convert food into energy.
Spinach: I always try to have a bin of these leafy greens in our fridge. Spinach provides us with vitamin K, vitamin A, folate, and iron, which help support immune function, vision, and red blood cell production. Spinach also adds some fiber which helps us feel full after eating.
Sun-dried tomatoes: Besides adding delicious bursts of flavor throughout a dish, sun-dried tomatoes are rich in fiber, vitamins C and K, and antioxidants like lycopene. These may protect us from free radicals and have anti-inflammatory properties.
Recipe, Kitchen, & Time Saving Hacks
This recipe is perfect for anyone who feels they don’t have the time to cook or don’t want to spend hours in the kitchen. You can whip these up with only 10 minutes of prep and have breakfast for the next week (or even month!).
Batch prep: I highly recommend doubling this recipe or making one batch along with another batch of these muffin tin frittatas. I usually have 2 or 3 with a slice of toast. These will keep in the fridge for 3 to 5 days or in the freezer for up to 3 months. Just make sure to store them in an airtight container or resealable bag (I love these ones for the freezer).
Freeze your veggies: One time saving hack I often coach my clients on is learning how to do more with less. One way to do this is to extend the life of your veggies. This reduces food waste and time spent grocery shopping.
Spinach (and leafy greens in general) don’t tend to last as long as other veggies. If you find your spinach is getting wilty or losing its crispness, simply freeze it and use in smoothies or in cooked recipes like these Spinach and Pesto Scrambled Eggs with Cottage Cheese
If you make these Egg Bites with Cottage Cheese, Spinach and Sun-dried Tomatoes, it would make my day if you would leave a comment and/or star rating below— I love hearing your feedback! And don’t forget to snap a pic and tag me on Instagram @lindsaypleskot.rd so I can see your versions! It makes me so happy to see these recipes come to life in your kitchens! Xo
PrintEgg Bites with Cottage Cheese, Spinach & Sun-dried Tomatoes
- Total Time: 40 minutes
- Yield: 12 1x
Description
Egg bites, egg cups, egg muffins – whatever you want to call them, I am a huge fan of meal prepping these little guys so that I always have a quick and easy breakfast on hand. This version of egg bites is packed with flavor from spinach (hello iron!), and antioxidant rich sun-dried tomatoes. Plus it has an extra dose of filling and satisfying protein from the addition of cottage cheese (over 25g protein per 1 cup!). Make a batch of these on Sunday and your future self will be thanking you all week!
Ingredients
8 eggs
1 cup (250 mL) cottage cheese
Salt and pepper
1 cup (250 mL) spinach, roughly chopped
1/2 cup (175 mL) sun-dried tomatoes, diced
Instructions
-
Preheat the oven to 350°F (180°ׄC). Line a muffin tin with parchment paper baking cups or spray with cooking spray.
-
In a blender, blend the eggs and cottage cheese on high for 30 seconds.
-
Evenly divide the spinach and the sun-dried tomatoes between the cups of the muffin tin. Pour the egg mixture until each muffin cup is ⅔ full and stir with a spoon to combine the ingredients.
-
Bake for 25 to 30 minutes until the tops are set and the egg bites are cooked through.
-
Remove from the oven and let them sit for 5 to 10 minutes before removing from the muffin tin.
Notes
Store in an airtight container in the fridge for 3 to 5 days. To reheat, pop in the toaster oven or oven at 350°F for 10 to 15 minutes or in the microwave for 20 to 60 seconds until warmed through.
Store in an airtight container in the freezer for up to 3 months. Thaw in the microwave or overnight in the fridge, then reheat in the toaster oven or oven at 350°F as directed above, or from frozen in the microwave for 60 to 90 seconds, until warmed through. Note: Reheating in the microwave may result in some excess moisture, simply dab up with a paper towel before eating.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
Haley Blackmore says
I made these tonight and one batch got me 17 “bites”! I don’t love sundried tomato so I used bell peppers instead. They are delicious and I look forward to having a quick healthy snack the next few days! Thanks Lindsay!!!! I love your recipes so much because they are easy to follow and it’s “normal” yummy every day food. #countdowntocookbook
Lindsay Pleskot, RD says
Love the substitution! Roasted red peppers (you can make your own or buy them premade at the grocery store) are soo good too! And this comment seriously made my day!! So happy you are enjoying them and helping you find ease in the week! xo
Olga Pekalska says
Absolutely AMAZING eggbites and sooooo versatile. Super easy and quick to make too. I have to say they are way better than Starbucks eggbites. I added a bit of ham to mine too, as I had some to use up, so why not. So GRATEFUL to have prepped this yesterday for my week and a NEEDED change up in my breakfast routine. Beyond scrumptious to say the least.
Lindsay Pleskot, RD says
So happy to hear you loved these Olga! I love the idea of adding ham to these. And so nice to be prepped ahead with some ready to go meals and snacks for the week! 🙌🏽