Ingredients

For the base recipe, you'll need:

• 10 large eggs

• ½ cup cottage cheese

• ½ teaspoon salt

• ¼ teaspoon black pepper

• 1½ cups of your choice of add-ins (e.g., chopped vegetables, cooked meats, shredded cheese)

Meal Prep Egg Bites Recipe

Step 1: Preheat And Prep Your Muffin Tin

Start by preheating your oven to 375°F (190°C). While it warms up, get your muffin tin ready. Lightly grease each cup with cooking spray or oil to prevent sticking. You can also use silicone muffin liners, which make cleanup even easier and help the egg bites release effortlessly. A 12-cup tin works perfectly for this recipe.

Step 2: Make The Egg Mixture

In a large mixing bowl, crack 10 large eggs. Add ½ cup of cottage cheese, ½ teaspoon of salt, and ¼ teaspoon of black pepper. Then whisk everything together until the mixture is smooth and slightly frothy.

From our experience, cottage cheese not only adds creaminess but also gives each bite a little protein boost. If you prefer a smoother texture, feel free to blend the mixture using a blender or immersion blender.

Step 3: Add The Fillings

Chop up any vegetables, meats, or cheeses you want to use. Then evenly distribute them into each muffin cup.

You can use ingredients like diced bell peppers, spinach, mushrooms, ham, and shredded cheese. Whatever you love or have on hand will work.

We recommend about 1½ cups of total add-ins for this recipe. It’s a fantastic way to clean out your fridge while keeping things delicious. Plus, you can use these ingredients for other meals like high protein breakfast burrito meal prep to save even more time.

Step 4: Pour In The Eggs

Carefully pour your egg mixture over the add-ins in each muffin cup. Fill them about three-quarters full to leave room for the bites to puff up as they bake. A measuring cup or ladle makes this step a lot less messy. If any cups look uneven, you can use a spoon to balance them out.

Step 5: Bake And Cool

Place the muffin tin in the oven and bake for 25 to 30 minutes. You’ll know they’re ready when the tops are set and just turning golden. A toothpick inserted in the center should come out clean.

Once baked, let them cool in the tin for about 5 minutes before popping them out. This helps them firm up a bit and makes removal easier. Then they’re ready to enjoy—or store for later.

Ways To Customize These Egg Bites

Ham And Gruyère

Chop cooked ham into small cubes and pair it with shredded Gruyère cheese. Gruyère melts beautifully and has a nutty, slightly sweet taste that boosts the flavor of the dish.

Ham brings lean protein and iron, while Gruyère contributes calcium and phosphorus, both key for bone strength. Together, they create a rich and elegant option that feels just a little indulgent, without skimping on nutrition.

Looking for something hearty to serve at dinner? These bites can be a satisfying side to a weeknight meal prep with pork chops, especially when paired with roasted veggies or grains.

Mushroom And Swiss

Slice a few mushrooms—white, cremini, or even shiitake work well—and sauté them until they’re golden and tender. Add a bit to each muffin cup, followed by shredded Swiss cheese.

Mushrooms bring in B-vitamins, selenium, and antioxidants that support immune function. The Swiss cheese adds calcium and a nutty, rich flavor. This duo is perfect for those who love deep, umami notes with a boost of nutritional value.

Spinach And Feta

For a lighter, veggie-forward bite, sauté a handful of chopped spinach in a little olive oil until wilted. Then add a generous spoonful to each muffin cup and top with crumbled feta cheese.

The spinach adds fiber, folate, and a boost of iron, making this combo great for supporting energy levels and digestion. Feta contributes a tangy kick with less fat than many other cheeses. We love this for its Mediterranean flair and satisfying taste.

Bell Pepper And Onion

Dice colorful bell peppers and a bit of onion, then sauté them until just tender. This simple step brings out their natural sweetness.

Bell peppers are rich in vitamin C, antioxidants, and fiber, while onions offer prebiotics that support gut health. Add this vibrant mix to your muffin cups for a pop of color and crunch. It’s a bright, veggie-packed option that feels fresh and energizing.

If you're planning a colorful week of meals, consider pairing these with a healthy taco salad meal prep that’s full of texture and flavor, perfect for lunch breaks that need a little boost.

Bacon And Cheddar

This combo is a crowd-pleaser. Start by cooking your bacon until it’s crispy, then crumble it into small pieces. Sprinkle the bacon into each muffin cup and follow with shredded sharp cheddar cheese. The salty crunch of bacon pairs beautifully with the creamy melt of cheddar.

Cheddar provides a solid dose of calcium for bone health, while bacon, in moderation, adds satisfying flavor and protein. It’s comfort food with a protein punch. 

Want to take your meal planning to the next level? Connect with a Registered Health Dietitian on our team for a personalized 7-day meal plan designed to match your health goals, lifestyle, and food preferences.

How To Store Your Meal Prep Egg Bites

Proper storage ensures your egg bites remain fresh and safe to eat:

• Refrigeration: Place cooled egg bites in an airtight container and store in the refrigerator for up to 5 days.

• Freezing: For longer storage, individually wrap each egg bite or place them in a single layer in a freezer-safe container. They can be frozen for up to 2–3 months.

• Reheating: To reheat, microwave refrigerated egg bites for 30–60 seconds. For frozen bites, microwave for 1–2 minutes or until heated through.

Conclusion

Meal prep egg bites are one of the simplest and most effective ways to stay on track with your nutrition while keeping things convenient and delicious. From our experience, they’re the perfect go-to solution for busy weeks, offering flexibility in flavor, strong nutritional value, and easy storage.

With many options to customize and minimal prep time required, they fit into almost any lifestyle or dietary need. Whether you prefer classic combos like bacon and cheddar or veggie-packed options like spinach and feta, there’s something here for everyone.

Ready to build a meal prep routine that works for you? Find a Registered Dietitian through Berry Street and get started with personalized guidance that fits your goals.