These easy to make High Protein Egg Bites are made with crumbled sausage, red peppers and creamy goat cheese. Full of flavor and simple to make, perfect protein meal prep for those busy days. Plus it's low carb and diabetic friendly.
These protein packed egg bites are a great option to get in a quick breakfast that's high in protein while staying low carb. A perfect and diabetic friendly keto egg bite that will keep you satiated.
For more high protein low carb breakfasts you might enjoy this rich and creamy Keto Quiche Lorraine, Low Carb Egg Roll Ups or these Keto Egg Bites made in the Instant Pot. This High Protein Omelette recipe or this Protein Powder Waffles also make a good high protein breakfast option.
How to make high protein egg bites?
You first dice and sauté half a red bell pepper, brown a cup of ground chorizo sausage, ground sausage or ground beef and then drop about a tablespoon of each, along with some goat cheese or cottage cheese and egg mixture into a muffin tin (I used silicone muffin cups).
Throw in the oven and bake at 350 for 15 minutes. Enjoy your high protein breakfast.
Recipe Card
High Protein Egg Bites
RECIPE VIDEO
Equipment
Ingredients
- 3 Large Eggs Large
- ½ Medium Red Pepper Sautéed
- 1 cup Chorizo Sausage or Ground Beef Crumbled and cooked
- 6 oz Goat Cheese
- ⅛ teaspoon Salt
- ⅛ teaspoon Black Pepper
- ⅛ teaspoon Paprika
Instructions
- Dice and sauté half of a red pepper
- Brown the meat in a medium frying pan, drain from grease if required
- Line up muffin tin with silicone cups or grease muffin tin if not using silicone or parchment
- In each cup add a tablespoon of chorizo
- Next add about an ounce of crumbled goat cheese
- add 1 tablespoon of the red pepper
- next add the salt, pepper and paprika to a bowl with the 3 eggs and mix
- pour each muffin cup with the egg mixture, just to about the same level as the red pepper.
- Place each muffin cup onto a baking tray and bake at 350 for 15 minutes or until golden
- Allow to slightly cool for 5 minutes after taking them out of the oven.
- (Refer to the video instructions below if further clarification is needed)
Notes
Important Information
For more information, tips and variations please review the recipe video and content above and below the recipe card.
Updates and Revisions
If the video and recipe card differ, follow the recipe card for the latest ingredients and instructions.
Nutritional Information
Nutrition info is estimated and varies by ingredients, measurements, and portions.
Nutrition
Recipe Tips
- For extra fluffiness, whisk the eggs vigorously or blend them for a smoother texture.
- Use a silicone muffin tray for easy release and cleanup.
- Let the high protein egg bites cool slightly before removing them to help them hold their shape.
Recipe Variations
- Vegetarian Option: Swap the chorizo for sautéed mushrooms or spinach.
- Dairy-Free: Replace goat cheese with dairy-free cheese or omit it altogether.
- Spicy Kick: Add a dash of hot sauce or red pepper flakes for extra heat.
- Different Meats: Try turkey sausage, bacon, or shredded chicken instead of chorizo.
Storage
- Refrigeration: Store in an airtight container for up to 4 days.
- Freezing: Freeze individually and reheat in the microwave for 30-60 seconds.
- Meal Prep: Make a batch ahead of time for quick, protein-packed breakfasts!
Mary says
need more simple to eat
R says
Ingredient list states 1 red pepper and instructions state 1/2 red onion.
Oscar Chimenti says
It should be a pepper. I have made the correction. Thanks for letting me know. Appreciate it.
Sondra Barker says
Perfect for a quick and healthy breakfast!
Jessica Formicola says
I've been looking for a good grab-and-go breakfast idea, and these breakfast bites are perfect! Thanks for sharing!
ihackeddiabetes says
I love making these breakfast bites ahead of time when I have a busy week scheduled.