Description
These delicious high protein egg bites come in at 10g protein each, for only 82 calories. Which means you can eat 3 of them and hit 30g protein for breakfast at under 250 calories. Easy to make, and keto friendly too!
Ingredients
Units
Scale
- 6 whole large eggs
- 1 1/2 cup liquid egg whites
- 1 cup lowfat cottage cheese
- 1 cup shredded part skim mozzarella
- 2 tablespoons cornstarch
- 1 teaspoon coarse kosher salt
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon garlic powder
- 6 slices canadian bacon, chopped
- 12 slices tomato, about 1/4 inch thick
- 1/4 cup chopped fresh basil
- 2 tablespoon grated parmesan cheese
Instructions
- Combine the eggs, egg whites, cottage cheese, mozzarella, cornstarch, salt, pepper, and garlic powder in a blender.
- Blend for 60 seconds or until completely smooth.
- Spray 16 standard sized muffin cups generously with oil, or brush with melted butter (either individual silicone cups on a cookie sheet, or use 2 standard metal nonstick muffin pans.)
- Add about 2 teaspoons chopped meat to each cup.
- Pour in egg mixture, leaving about 1/4 inch of space.
- Place one slice of tomato on top of each cup.
- Bake for 25 minutes, or until firm when shaken slightly.
- Cool for 15 minutes, then top with fresh basil and parmesan cheese.
- To remove, run a knife around the rim of the cups to loosen them and carefully remove the cups with a fork or small spatula slid under the bottoms to lift them out.
- Store for up to 5 days in the refrigerator, or freeze for up to 3 months.
- Reheat in the microwave, covered, for 30 seconds if cold, 45 seconds to 1 minute if frozen.
Notes
- To get slices that will fit neatly into the top of your muffin cups, use tomatoes that are at or less than 3 inches in diameter.
- You can replace the Canadian bacon with deli ham, but depending on the brand the fat will be higher and the protein lower than with the Canadian bacon.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: breakfast
- Method: baking
- Cuisine: italian
Nutrition
- Serving Size: 1 cup
- Calories: 82
- Fat: 3g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 10g
