Name: Veggie Egg Bites
Prep time: 10 min
Cook time: 23 min
Total time: 40 min
Ingredients: 6 eggs; 1/2 cup egg whites; 1/2 cup cottage cheese; 1/2 cup spinach; 1/4 cup bell peppers (diced); 1/4 cup onion (diced); 1/3 cup shredded cheese; 1 pinch garlic powder; 1 pinch salt and pepper

Erin Utz, RD

Veggie Egg Bites

Mornings are hectic, but a nutritious breakfast doesn't have to be an afterthought. These Veggie Egg Bites are the ultimate meal-prep solution for a fast, protein-packed start to your day.

By blending whole eggs with extra egg whites and a creamy cottage cheese base, these bites achieve an incredibly light, velvety texture while delivering an impressive 9 grams of protein per serving. They are endlessly customizable and serve as the perfect canvas for your favorite produce. If you happen to have a stash of whole green bell peppers from the garden waiting in the freezer, simply dice them up and toss them straight into the batter alongside the fresh spinach and onions!

Finished with melty shredded cheese and classic savory seasonings, these low-carb bites bake up beautifully golden and satisfying. Prep a batch over the weekend, and you will have a delicious, grab-and-go breakfast ready to conquer the busy week ahead.

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Prep Time 10

Cook Time 23

Cooling 7

Total Time 40

Servings: 8 Bites

Course: Breakfast, Snack

Cuisine: American

Calories: 100

Ingredients Method

Ingredients

6 eggs
1/2 cup egg whites
1/2 cup cottage cheese
1/2 cup spinach
1/4 cup bell peppers diced
1/4 cup onion diced
1/3 cup shredded cheese
1 pinch garlic powder
1 pinch salt and pepper

Method

Preheat oven to 350°F.
Blend eggs, egg whites and cottage cheese.
Stir in vegetables, cheese and seasonings.
Pour into muffin tin.
Bake 20–25 minutes until set.

Make ahead and refrigerate up to 5 days.

Erin Utz, RD

Hi, I’m Erin — a Registered Dietitian passionate about helping women ages 40–60 build muscle and improve longevity through sustainable nutrition. I believe in eating real food, more often, without the guilt.

My approach is evidence-based and anti-restrictive. I work closely with physician referrals and offer insurance-based services so quality nutrition counseling is accessible to every woman ready to feel strong.