High Protein Egg Bites (Dairy Free, Low Carb)

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These High Protein Egg Bites are gluten free, dairy free, and low carb. They’re the perfect addition to your weekly meal prep for a quick, nutritious, filling breakfast or snack either at home or on the go! You’ll be blown away how easy these deliciously soft, fluffy, savory bites are to make.

Eggs for breakfast are one of my go-to options for so many reasons. They’re easy to make, nutrient dense, high in protein, and can be made in a ton of different ways! Some of my favorite quick options I’ve been loving are my Feta Baked Eggs, Air Fryer Breakfast Bagels, and my Copycat Starbucks Egg White Bites. But now that I’ve tried this new egg bite recipe, it’s become my current hyper-fixation breakfast! You’ll find me eating these until I get sick of them, but honestly, that might be a while because they’re THAT good 💁‍♀️

My favorite thing about these bites is how customizable they are! You just need eggs, whatever additional protein you want to add, any vegetables, non-dairy milk, and some spices. You can easily change up the flavor depending on what protein, vegetables, and spices you mix in. It’s an amazing way to use up whatever is left in the fridge at the end of the week or to sneak in more color and vegetable variety! I like mixing up the protein I add in like ground sausage, chicken, chopped turkey bacon, etc. And for vegetables, I’ll usually use whatever I have a lot of or a frozen blend and chopped greens.

Just like my other egg bite recipe, these are great to have meal prepped so they’re a healthy, quick breakfast option that you can grab and take to go, or have as a filling snack during the day. You really can’t go wrong with having a batch of these prepared. They can be eaten any time of day and will keep you full for longer thanks to the balance of protein, fats, and fiber!

Watch the full video HERE.

Why You’ll Love This

• Customizable – Test out different flavor and texture combinations or just try to get as many vegetables and different colors in as you can!
• Easy prep – Ready in less than twenty minutes and only a few steps to bring everything together.
• Balanced breakfast– In these bites, we have a great balance of protein, fats, and fiber. There’s protein from the eggs and ground sausage, healthy fats from the eggs and non-dairy milk, and fiber from the vegetables.
• Dietary friendly – These are gluten free, low carb, high protein, and high in fiber.

What You’ll Need

• Eggs – I try to always get organic, the eggs are darker and typically the more orange, the more nutrient dense!
• Ground sausage – I like switching the protein up but ground sausage is my favorite. You can also use ground chicken, turkey, beef, chopped turkey bacon, or skip the meat entirely.
• Vegetables of choice – For these, I used a frozen stir fry mix but any fresh or frozen vegetable will work. The more, the better!
• Non-dairy milk – To keep this dairy free, I used a plain and unsweetened almond milk but you can use any dairy free milk or regular milk.
• Salt & pepper

How To Make

1. Preheat the oven to 350F and add a baking dish with one inch of water to the bottom rack of the oven. (Tip: This will create steam which help the egg bites to cook and create a fluffy texture.)
2. In a pan on the stovetop, brown the sausage over medium heat until fully cooked through.
3. Remove the sausage from the pan and drain some of the liquid.
4. In the same pan, add the vegetables and cook until soft. Once cooked, set aside along with the ground sausage.
5. In a large bowl, blend or whisk the eggs with the milk, salt, and pepper.
6. Grease a muffin pan well and pour the egg mixture into each cup, leaving some room at the top. (Tip: You can also lightly grease a silicone muffin pan for easy removal once they’re done.)
7. Add the sausage and vegetables on top of each.
8. Bake in the oven for eighteen to twenty minutes, until cups have fully set and are no longer liquidy.
9. Let them cool completely before removing from the pan and enjoy!

Recommended Tools

• Baking dish
• Muffin pan or silicone muffin pan
• Non-toxic pan – My favorites are from Caraway
• Glass mixing bowls
• Whisk
• Silicone spatula
• Glass food storage container – Store these in an air-tight container in the fridge for up to five days, longer in the freezer. To reheat, just put them in the air fryer, oven, or microwave!

More High Protein Breakfasts

High Protein Breakfast Bowl (Gluten Free)

High Protein Breakfast Pizza (Gluten Free)

High Protein Quiche (Gluten Free, Low Carb)

Print Recipe

5 from 1 vote

High Protein Egg Bites (Dairy Free, Low Carb)

Course: Breakfast, Snack

Keyword: 5 ingredient, dairy free, egg, eggs, fiber, healthy, healthy breakfast, healthy meal prep, healthy snack, high protein, high protein breakfast, high protein snack, low carb, meal prep, paleo, paleo friendly

Ingredients

• 10 eggs
• 1 lb ground sausage (or meat of choice)
• vegetables of choice (as many as you’d like)
• 1/2 cup non-dairy milk
• salt & pepper (to taste)

Instructions

• Preheat oven to 350F and add a baking dish with 1 inch of water to the bottom rack of the oven.
• In a pan on the stovetop, brown the sausage until fully cooked through.
• Remove from the pan and drain some of the liquid.
• In the same pan, cook the vegetables until soft. Set aside.
• In a bowl, blend or whisk the eggs, milk, salt, and pepper.
• Grease a muffin pan and pour the egg mixture into egg cup, leaving some room at the top.
• Add the sausage and vegetables on top of each.
• Bake for 18-20min until cups have fully set and are no longer liquid.
• Let cool completely before removing from the pan and enjoy!

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