Easy Meal Prep Egg Bites

Add these easy meal prep egg bites to your next weekly meal plan & enjoy a quick on-the-go breakfast…or snack…or lunch!

meal prep egg bites
meal prep egg bites

Ingredients in meal prep egg bites


I choose to use whole eggs to get alllllll of the vitamins and minerals packed in the yolk. I also find that the texture of meal prep egg bites are better with the whole egg (vs. just egg whites), although I haven’t experimented with egg whites since adding in the cottage cheese. If you try it with egg whites…let me know how they turn out! I typically have 2-3 of these egg bites paired with lower-fat sides, so the fat content stays reasonable even when using whole eggs.

Cottage Cheese

This sounds weird, but don’t skip this ingredient! Aside from the eggs themselves, this is the most important part. If you’ve fallen in love with the Starbuck’s egg bites…then you’ll be happy to know that they also have cottage cheese in them! I’ve baked eggs countless times and almost always had a spongy texture until I replaced the milk with cottage cheese. The cottage cheese wins, y’all. I recommend blending it to give it a smooth texture throughout.


Adding some additional meat to these meal prep egg bites helps to increase the protein and adds a pop of flavor. You could add in bacon, sausage, or deli meat. I prefer to use some pre-cooked turkey sausage (I get this pack from Sam’s!) or deli ham in my egg bites. Bacon is delish too, but I would suggest cooking it prior to adding it to the muffin tin.


The pairings here are basically endless. To keep it simple, I recommend choosing 2 vegetables to help pack in some nutrients. My favorites are onions, bell peppers, mushrooms, and spinach! You could sauté your veggies before adding them to your muffin tin…but I try to prep as fast as possible (ha!), so I just add chopped veggies straight to the muffin tin.


Gouda, sharp cheddar, and feta cheese are my top picks in egg bites because of their strong flavors.


The foundation for my meal prep egg bites is: 10 whole eggs, 0.5 cup blended cottage cheese, 0.5 tsp salt and 0.5 tsp pepper. Mix and match your meat, veggie, and cheese pairings using these measurements: 3/4 cup breakfast meat, 3/4 cup chopped veggies, and 0.5 cup shredded cheese.

Make meal prep egg bites into a balanced meal

If following my meal planning template, these egg bites will provide the protein and color portions of a plate. I suggest pairing these meal prep egg bites with a grain or starchy vegetable to complete the meal. Try an oatmeal packet, some cereal, whole wheat toast, or some meal prep roasted potatoes!

Meal Prep Egg Bites

Print Recipe
meal prep egg bites


  • 0.25 small yellow onion diced
  • 4 small turkey sausage patties or links chopped
  • 10 large eggs
  • 0.5 cup low-fat cottage cheese
  • 0.5 tsp salt
  • 0.5 tsp pepper
  • 1 handful spinach chopped
  • 0.5 cup shredded cheddar cheese


  • Pre-heat oven to 350F
  • Spray a 12-cup muffin tin with non-stick spray
  • Dice onion and turkey sausage patties, sprinkle evenly throughout muffin tin
  • I recommend blending your cottage cheese to create a smooth texture
  • Lightly beat eggs, cottage cheese, salt, and pepper until combined
  • Pour egg mixture evenly throughout muffin tin – each cup should only be ~3/4 full. They might rise some when they cook…so don't overfill!
  • Top with some chopped spinach and shredded cheddar. I like to take a spoon and press the spinach and cheese down into the egg mixture just a bit before baking.
  • Bake for ~20-22 minutes or until set. After ~16 minutes, I set a 2 minute timer, shake the pan, set another 2 minute timer, shake, and so on to keep an eye on them and avoid overcooking. Once the eggs stop jiggling…they're done!
  • Allow the bites to cool before taking them out of the pan. Store in a sealed container in the fridge.


Nutrition facts will vary depending on specific items and amounts used.


Serving: 2bites | Calories: 207kcal | Carbohydrates: 2g | Protein: 19g | Fat: 14g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.03g | Cholesterol: 344mg | Sodium: 594mg | Potassium: 173mg | Fiber: 0.2g | Sugar: 1g | Vitamin A: 1022IU | Vitamin C: 2mg | Calcium: 138mg | Iron: 2mg
Servings: 6
Calories: 207kcal