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Fluffy Make-Ahead Muffin Tin Egg Bites

A stack of three golden-brown, fluffy muffin tin egg bites filled with spinach and cheese, served on a small plate.
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Make these high protein breakfast egg muffin cups in a muffin tin for easy meal prep. They stay fluffy and are perfect for grab-and-go mornings.

Ingredients

Scale
  • 12 large eggs
  • 1/4 cup milk or unsweetened almond milk
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cup cooked, chopped protein (like ham or turkey sausage)
  • 1/2 cup shredded cheese (like cheddar or Monterey Jack)
  • 1/2 cup chopped vegetables (like spinach, bell peppers, or onion)

Instructions

  1. Preheat your oven to 350 degrees Fahrenheit. Lightly grease a standard 12-cup muffin tin or use silicone liners.
  2. In a large bowl, whisk together the eggs, milk, salt, and pepper until well combined and slightly frothy. This helps create a fluffy interior.
  3. Stir in your cooked protein, cheese, and chopped vegetables evenly into the egg mixture.
  4. Pour the mixture into the prepared muffin cups, filling each about three-quarters full.
  5. For the best texture and to prevent rubbery eggs, place the muffin tin inside a larger baking pan. Carefully pour hot water into the larger pan until it reaches halfway up the sides of the muffin tin. This creates a water bath.
  6. Bake for 18 to 22 minutes, or until the egg bites are set and a toothpick inserted into the center comes out clean.
  7. Remove the muffin tin from the water bath and let the egg bites cool in the pan for 5 minutes before removing them.

Notes

  • For extra fluffy keto egg bites, use cottage cheese instead of milk.
  • If you do not want to use a water bath, bake at 325 degrees Fahrenheit instead of 350 degrees Fahrenheit for a similar tender result.
  • To freeze: Let the egg muffin cups cool completely. Place them in a freezer-safe bag or container, separating layers with parchment paper. They keep well for up to 3 months.
  • To reheat from frozen: Microwave one or two egg bites for 60 to 90 seconds. If reheating thawed bites, microwave for 30 to 45 seconds.

Nutrition

Find it online: https://flavorvista.com/muffin-tin-egg-bites-recipe/