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.
Servings 6
Calories 281kcal
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
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!
Nutrition
Calories: 281kcal | Carbohydrates: 5g | Protein: 19g | Fat: 20g | Fiber: 1g