by 
| nutritional information (per serving) | |
|---|---|
| 134 | calories |
| 10g | Fat |
| 2g | carbohydrates |
| 10g | protein |
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| nutritional information | |
|---|---|
| Servings: 6 to 8 | |
| amount per serving | |
| calories | 134 |
| % Daily Value* | |
| 10g | 12% |
| Saturated Fat 4g | 21% |
| 200 mg | 67% |
| 387 mg | 17% |
| 2g | 1 % |
| dietary fiber 1g | 2% |
| total sugar 1g | |
| 10g | |
| Vitamin C 4 mg | 19% |
| Calcium 140 mg | 11% |
| Iron 1 mg | 6% |
| Potassium 140 mg | 3% |
| *The % Daily Value (DV) indicates how much a nutrient in a food serving contributes to a daily diet. 2,000 calories per day is used for general nutritional advice. | |
(Nutritional information is calculated using an ingredient database and should be considered an estimate.)
These protein-packed little egg bites are a great way to help everyone have a good breakfast. They're effortless to prepare and bake, and you don't need a sous vide device or an Instant Pot to make these egg treats. Plus, baking them in the oven means you don't have to wait for a tub of water to heat up or for pressure to build up in a pressure cooker.
Use the time while the oven is preheating to prepare your vegetables and other side dishes. Alternatively, you can chop the vegetables the night before and keep them in the fridge. With a little prep, all you have to do is mix the ingredients, fill the muffin tin, and bake!
This version features an assortment of tender, raw vegetables, but egg bites are easily modified with your family's favorite ingredients. Leave them meatless and use raw, tender vegetables or add some cooked, crumbled bacon or sautéed diced ham or sausage. Sautéed mushrooms are another excellent choice. Enjoy egg bites for breakfast or lunch, or serve as a brunch dish.
“These flavorful little egg bites are like mini frittatas. They're delicious served with toast and bacon, or sandwich them between a toasted English muffin and call it a breakfast sandwich. If you're having trouble releasing your appetizers from the muffin tin, run a sharp knife over the edge first. —Laurel Randolph
cooking spray
8th large eggs
1 Cup grated cheddar cheese
1/3 Cup half and half, or whole milk
1/4 teaspoon Salt
1 hyphen freshly ground black pepper
1 prize Nutmeg, Optional
2/3 Cup diced tomatoes
1/2 Cup Packed coarsely chopped baby spinach
1/3 Cup thinly sliced green onions
Gather the ingredients. Place a rack in the center of the oven and heat to 350 F.
The spruce eats / Diana Chistruga
Spray a 12-cavity muffin pan with cooking spray.
The spruce eats / Diana Chistruga
In a large bowl, whisk the eggs with the grated cheese, half of it, salt, pepper and nutmeg until well combined.
The spruce eats / Diana Chistruga
Add the diced tomatoes, spinach and green onions; Stir to combine.
The spruce eats / Diana Chistruga
Divide the mixture evenly among the muffin cases, about 1/4 cup per cup.
The spruce eats / Diana Chistruga
Bake for 15 to 18 minutes, until set, puffy and lightly golden (they will deflate after removing from the oven).
The spruce eats / Diana Chistruga
recipe variations
- Quiche Lorraine-style egg tarts: Omit tomatoes and spinach. Replace the cheddar with 3/4 cup finely grated Gruyere cheese and 1/4 cup Parmesan cheese, and add 1/2 cup cooked, diced bacon (about 6 to 8 strips of bacon), 1/3 cup chopped green onions, and a pinch Nutmeg.
- Broccoli Ham Egg Bites: Replace the tomatoes, spinach, and scallions with 1/2 cup cooked, diced ham and 1 1/2 cups chopped broccoli that has been steamed until tender and cooled.
How to store and freeze it
- Store chilled egg bites in a covered container in the refrigerator within 2 hours and consume within 4 days.
- To freeze the remaining egg pieces, place them on a baking sheet. Place the baking sheet in the freezer for about 1 to 2 hours until set. Place the frozen egg bites in a ziplock bag and freeze for up to 2 months. Thaw the egg bites in the fridge overnight.
- Microwave egg bites for 20 to 30 seconds, or place in a casserole dish and reheat in a preheated 350 F oven or toaster oven for about 10 minutes.
Why are my egg bites gummy?
Eggs become tough and rubbery if overcooked. Bake until cooked, set and reheat until warm to keep tender.
