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High protein ham and cheese egg bites can get you through the morning slump. With extra cottage cheese for a souffle texture and extra protein!

This is one meal prep option you can actually pull off in a hurry, and I say that as a busy working mom of two kids that has a full time job, and a moderately functioning food blog! ha! 

This egg bites recipe makes 16 to 18 bites in one shot, and every single one of them is ready to grab and go all week long. Ham, shredded cheese, a creamy egg and cottage cheese base, and a handful of seasonings – that is really all it takes. Pop them in the oven and you are done.

I make a batch of these at least twice a month because mornings are wild and I need something real to eat that I do not have to think about. These check every box. They are filling, they reheat beautifully. If you want to go beyond just the simple egg bite, putting a couple into a carb smart tortillas with some green onions and hot sauce is a great breakfast option. Maybe toss in a hashbrown, too!

If you are building out your breakfast meal prep rotation, my mason jar overnight oats 5 ways are another staple that makes the week so much easier.

Meal Prep Egg Bites

I started making these after realizing I was spending way too much money on Starbucks egg bites on my way to work. Do not get me wrong, I love them. But at NEARLY 6 dollars a pop, it adds up fast. I figured there had to be a way to make them at home that was just as good, if not better. After a few rounds of testing, this is the version I keep coming back to. The cottage cheese is what makes the texture so smooth and creamy – most people would never guess it is in there. It adds a protein boost and creamy texture. 

These are also a great option if you are trying to get more protein into your mornings without a lot of effort. Each bite is packed with egg whites, whole eggs, cottage cheese, ham, and cheese, so you are getting a solid punch of protein in something that is genuinely easy to eat on the go. Make them on Sunday and you are set for the whole week.

What You’ll Need for This Egg Bites Recipe

There are a few ingredients worth talking about before you get started.

Egg Whites and Whole Eggs – Using a combination of both is what gives these high protein egg bites their structure without making them dense or tough. The egg whites boost the protein content while the whole eggs add richness and help everything hold together. Do not skip the whole eggs and try to use all whites – the texture will suffer.

Cottage Cheese – This is the ingredient that takes this egg bites recipe from good to great. When you blend it smooth with the eggs, it melts right into the mixture and gives you that soft, custardy interior you get from a Starbucks copycat egg bites recipe. Full fat or low fat both work here. You will not taste it, but you will notice the texture.

Shredded Cheese – Go with cheddar for a classic flavor, but this is a great place to mix it up. Gruyere, pepper jack, or even a Mexican blend all work beautifully. Shred it yourself if you can – pre-shredded cheese has a coating that can affect how it melts. But if you need to use pre-shredded cheese I love Tillamook brand. 

Diced Ham – Small diced ham cubes are ideal here. They distribute evenly through each bite and you get a little ham in every single one. Leftover honey mustard glazed ham cut into small pieces works great too. You can also use pre-cooked chopped bacon, or pre-cooked crumbled breakfast sausage.

Seasonings – Garlic powder, onion powder, black pepper, and red chili flakes are the base. Feel free to add anything else you love. Smoked paprika, Italian seasoning, or even a little hot sauce stirred into the batter all work well here.

How to Make Egg Bites + My Go To Pan

This comes together really quickly. Here is what to do.

  1. Preheat your oven to 350 degrees F. Spray a silicone muffin tin generously with nonstick spray. Silicone is strongly recommended here – the egg bites release so much more easily than from a standard metal tin.
  2. Distribute the shredded cheese and diced ham evenly into each muffin cup.
  3. Add the egg whites, whole eggs, cottage cheese, garlic powder, onion powder, black pepper, red chili flakes, and any other seasonings you like into a blender. Blend on low to medium-low speed until completely smooth.
  4. Pour the blended egg mixture into each muffin cup, filling right to the rim.
  5. Gently place the pan into the oven and bake for 20 to 25 minutes, until the egg bites are set all the way through. A toothpick inserted into the center should come out clean.
  6. Let them cool on a wire rack before removing from the muffin tin.
  7. Serve warm with Cholula or your favorite hot sauce, fresh cilantro, or minced shallot on top.

Tips for the Best Results

Use a silicone muffin tin. This is not negotiable if you want easy release. These egg white egg bites will stick to a metal pan. A silicone tin makes getting them out clean so much easier, and cleanup is a breeze.

Blend until completely smooth. You want zero lumps from the cottage cheese. A smooth batter is what gives you that silky, custardy texture in every bite. Blend on low to medium-low so you do not incorporate too much air.

Do not overfill. Pour the egg mixture right to the rim of each cup. They will puff up a little while baking and then settle back down as they cool. These are like a egg souffle! Overfilling can cause them to spill over.

Go low and slow on the bake. Resist the urge to crank the oven. 350 degrees is the right temperature for a gentle, even bake. Too high and you end up with a rubbery texture. You want them just set, not overcooked.

Season well. The egg mixture needs good seasoning to taste great on its own. Taste your seasoning blend before you pour it in, and do not be shy with the garlic and onion powder.

For more easy breakfast ideas with big flavor, check out the breakfast recipes on the blog.

How To Reheat Egg Bites

Starbucks has these amazing rapid ovens that can heat them up with perfect crispy exterior in 90 seconds. Sadly, I don’t have one of those. So while, yes, you can reheat them in a microwave, my chosen method is to reheat them in the oven. 

I don’t even pre-heat the oven first! 

Line a small rimmed baking sheet with a piece of parchment paper. Place your two or three ham and cheese egg bites onto the paper. Place it into the oven, turn on the oven to 350, and allow them to heat up. Mine reach proper heated temperature of 165 by the time my oven is fully preheated! 

Then remove them and serve! Use an instant read thermometer to verify their internal temperature, because different ovens to preheat at a different rate. 

Frequently Asked Questions

Do I have to use a silicone muffin tin? 

A silicone tin makes this recipe significantly easier. If you only have a metal tin, grease it very well and use paper liners. Just know the release will be trickier. Silicone is worth the investment for this one.

Can I use all egg whites and skip the whole eggs? 

You can, but the texture will be a little less rich and custardy. The whole eggs add fat and structure that makes these high protein egg bites feel more satisfying. I’m watching my cholesterol, but even I still add in some whole egg for this reason.

What cheese works best? 

Cheddar cheese is a classic and always works well. Gruyere is what Starbucks uses in their version if you want to go that route. Pepper jack adds a nice little kick. Any good melting cheese will do the job. Heck, try feta cheee or crumbled goat cheese too!

Can I add vegetables? 

Absolutely. Finely diced red pepper, fresh spinach, sun-dried tomatoes, or mushrooms all work well. Just make sure any vegetables with a lot of moisture, like mushrooms or zucchini, are cooked first so they do not add extra water to the bites. Too much moisture with create a soggy and flavorless bite. 

Can I make these dairy-free? 

The cottage cheese is a pretty key ingredient for the texture here, but you could try a dairy free cottage cheese alternative. Use a dairy free shredded cheese as well. Results may vary a little, but it is worth a try. 

How do you store the egg bites?

I store mine in a sealed airtight container or tupperware. If you need to stack the egg bites, I layer a bit of parchment between them so they don’t stick together in the fridge. I do no recommend putting them in the freezer. 

How many egg bites does this make? This recipe makes 16 to 18 egg bites depending on the size of your muffin tin cups.

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High Protein Ham and Cheese Egg Bites

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  • Author: Megan Keno
  • Prep Time: 20 MInutes
  • Cook Time: 25 Minutes
  • Total Time: 45 minutes
  • Yield: 16 Servings 1x
  • Category: Breakfast, Eggs
  • Method: Baked, Oven
  • Cuisine: American
  • Diet: Gluten-Free, Low-Carb
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Ingredients

Units Scale
  • 1 pint Egg Whites
  • 6 Whole Large Eggs
  • 1 cup Cottage Cheese
  • 1 tsp Garlic Powder
  • 1/2 tsp Ground Pepper
  • 1/2 tsp Onion Powder
  • 1/4 tsp Red Chili Flakes
  • Other seasonings desired
  • 1 1/2 cup Shredded Cheese – cheddar, or other
  • 6 oz small diced Ham cubes
  • Hot sauce, cilantro, minced shallot or other for garnish

Instructions

  1. Preheat oven to 350 degrees. Spray a silicone muffin tin with non stick spray.
  2. Distribute shredded cheese and diced ham into muffin tins.
  3. In a blender, add egg whites, large whole eggs, cottage cheese, and seasonings. Blend on low to medium-low speed until smooth.
  4. Pour into muffin tins to the rim. Gently place into oven and bake until the egg bites are cooked through, about 20-25 minutes. Cook until set and a toothpick inserted into the middle comes out clean.
  5. Allow to cool on a wire rack.
  6. To reheat, you can microwave until heated through. Or you can bake in an oven at 350 until heated through.
  7. Serve with Cholula or other hot sauce, and cilantro if desired.