Why I Love This Recipe

If mornings tend to feel a little chaotic, these breakfast egg bites are about to become your new best friend. I love making a batch at the beginning of the week because breakfast is basically done before I even wake up. They’re fluffy, packed with sausage and veggies, and so easy to grab on the way out the door. Pair them with avocado, fresh fruit, or your favorite hot sauce, and you’ve got a breakfast that actually keeps you full until lunch.

Enjoying The Leftovers

These egg bites were practically made for busy mornings and are perfect to keep stocked in the fridge.

Storing:

Store the egg bites in an airtight container in the refrigerator for up to 4 days, or freeze for up to 2 months. If freezing, let them cool completely before storing.

Reheating:

Microwave refrigerated egg bites for 20 to 30 seconds, or frozen egg bites for 45 to 60 seconds until warmed through. Serve with hot sauce, avocado, or fresh fruit for an easy breakfast.

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Parmesan Egg Bites

Looking for an easy meal prep breakfast? These fluffy Breakfast Egg Bites are packed with eggs, sausage, spinach, bell peppers, and Parmesan cheese for a delicious, high-protein start to your day.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
US M
Servings 6

Ingredients

  • 1/2 lb breakfast sausage
  • 8 eggs
  • 1/3 cup egg whites
  • 1/2 cup milk
  • 1 cup spinach
  • 1/2 small yellow onion, finely diced
  • 1 red bell pepper, finely diced
  • 3/4 cup parmesan cheese
  • 1 tbsp hot sauce
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp salt
  • 1/4 tsp pepper
US – M

Instructions

  • Preheat your oven to 350°F and lightly grease a 12-cup muffin tin.
  • Heat a skillet over medium-high heat and cook the sausage until browned. Add the finely chopped bell pepper and onion, then sauté for 3-5 minutes, or until the vegetables have softened and any excess moisture has evaporated. Remove from the heat and let cool slightly.
  • In a large bowl, whisk together the eggs, egg whites, milk, hot sauce, garlic powder, onion powder, salt, and pepper until well combined.
  • Stir in the chopped spinach, Parmesan cheese, and the cooked sausage and vegetable mixture. If you'd like, reserve a small amount of the sausage mixture to sprinkle on top before baking.
  • Evenly divide the mixture between the prepared muffin cups, filling each about three-quarters full. Sprinkle the tops with a little extra Parmesan cheese.
  • Bake for 22-25 minutes, or until the egg bites are fully set and the tops are lightly golden.
  • Let cool for a few minutes before removing from the muffin tin. Serve with sliced avocado, hot sauce, and fresh fruit for an easy, high-protein breakfast. Enjoy!

Equipment

muffin pan
measuring cups
cutting board
saute pan

Nutrition Per Serving

Calories: 281kcal | Carbohydrates: 5g | Protein: 19g | Fat: 20g | Fiber: 1g