Whether you prefer to buy them pre-made (thank you, Starbucks) or whip them up yourself, egg bites can make an excellent breakfast. They’re tasty, compact enough that they can easily be transported from place to place if you’re on the go, and rich in a variety of nutrients.
“Obviously, the common ingredient is going to be eggs, and we know eggs are a good source of protein,” Anthea Levi, MS, RD, a Brooklyn-based health writer and founder of Alive+Well Nutrition, tells SELF. (For reference, a plate of two large scrambled ones will net you around 12 grams). On top of their impressive protein content, eggs are also packed with vitamin B12, vitamin A, vitamin D, and a brain health-promoting nutrient called choline. So regardless of the exact egg bite recipe you’re following or pre-made product you’re buying, “they’re already going to be a nutrient-dense option,” Levi says. This is important, since a protein-rich breakfast is critical for setting you up for success during the day, helping keep you full and your blood sugar controlled so you don’t experience the infamous crash. In fact, experts generally recommend taking in at least 15 grams at your morning meal.
Homemade egg bites are also super easy to meal prep, a major consideration if you often find yourself pressed for time first thing. “Breakfast is so often the first meal that falls by the wayside if we’re busy, but a tiny bit of prep can make your morning so much smoother and also stronger from a nutrition perspective,” Levi says. Just committing 15 minutes (or less!) to hands-on prep time over the weekend “can mean you have a full batch of egg bites ready for you to just grab and go on your way out the door during a busy week.” All you’d have to do is take them out of the fridge or freezer, pop them in the microwave, then enjoy. If you’re not sure where to start, check out the five original high-protein egg bite recipes below for some inspo. Every one packs at least 15 grams of protein per serving—no powder required!
