Name: Cottage Cheese Egg Bites: A High-Protein, Low-Carb Breakfast for Meal Prep
Prep time: 5 min
Cook time: 22 min
Total time: 27 min
Cuisine: American
Ingredients: 8 large eggs; 1 cup 2% cottage cheese; 1/2 cup grated sharp cheddar cheese; 1/4 teaspoon salt; 1/4 teaspoon black pepper; 1/4 teaspoon onion powder; 1/4 teaspoon garlic powder; 1 tablespoon hot sauce (optional); 1/4 cup chopped chives or green onions; Cooking spray for muffin pan

Looking for a healthy breakfast meal prep recipe that’s both low-carb and high in protein? I find these cottage cheese egg bites to be the perfect solution. Inspired by Starbucks’ popular egg bites—but much more budget-friendly and customizable—this oven-baked version is ideal for anyone following a keto diet, working on weight loss, or just needing an easy on-the-go breakfast.

Why You’ll Love This Recipe

I appreciate that these egg bites are:

Keto-friendly and low in carbohydrates: They fit perfectly into my low-carb lifestyle.
High in protein: They help me maintain muscle and keep me feeling full.
Freezer-friendly and easy to reheat: I can make a batch ahead of time and enjoy them throughout the week.
Customizable: I love adding my favorite cheeses, herbs, or mix-ins to keep things interesting.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

8 large eggs
1 cup 2% cottage cheese
1/2 cup grated sharp cheddar cheese
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1 tablespoon hot sauce (optional for a spicy kick)
1/4 cup chopped chives or green onions
Cooking spray for muffin pan

Directions

Preheat and Prepare Your Pan: I start by preheating my oven to 350°F (175°C). Then, I spray a silicone muffin tray with cooking spray or use muffin liners if using a metal pan. A silicone pan prevents sticking and gives the egg bites a uniform shape.
Blend the Base Mixture: In a blender, I combine the eggs, cottage cheese, cheddar cheese, salt, pepper, onion powder, garlic powder, and hot sauce (if using). I blend on high speed until the mixture is completely smooth. This step ensures fluffy, soufflé-like egg bites with no curdled texture.
Fill the Muffin Cups: I pour the blended egg mixture evenly into the prepared muffin cups, filling about ¾ of the way. Then, I top each cup with a sprinkle of chopped chives or green onions.
Bake to Perfection: I place the muffin tray in the oven and bake for 20–22 minutes, or until the egg bites are puffed, set in the center, and lightly golden on top. I avoid overbaking, which can lead to a rubbery texture.
Cool and Store: After baking, I allow the egg bites to cool for 5 minutes before removing them from the pan. I store them in an airtight container in the refrigerator for up to 4 days, or freeze them for up to 1 month. To reheat, I microwave them for 30–45 seconds before serving.

Servings and Timing

This recipe yields 12 egg bites. I find that the preparation takes about 5 minutes, and the baking time is approximately 20–22 minutes, making the total time around 25–27 minutes.

Variations

I enjoy experimenting with different flavors and ingredients. Here are some variations I like:

Cheese swaps: Using Monterey Jack, feta, Swiss, or pepper jack for different flavor profiles.
Vegetables: Incorporating finely chopped spinach, red bell peppers, or mushrooms (sautéed first to remove moisture).
Spices: Swapping hot sauce for smoked paprika or cayenne for extra flavor.

Storage/Reheating

To store, I let the egg bites cool completely before placing them in an airtight container in the refrigerator for up to 4 days. For longer storage, I freeze them for up to 1 month. When I’m ready to eat, I reheat them in the microwave for 30–45 seconds.

FAQs

Can I make these egg bites ahead of time?

Absolutely! I often prepare a batch in advance and store them in the refrigerator or freezer. They reheat well and make for a quick, nutritious breakfast.

Are these egg bites suitable for a keto diet?

Yes, they are naturally low in carbohydrates and high in protein and fat, which fits most keto macros.

Can I freeze these egg bites?

Yes. I let them cool completely, then place them in freezer-safe containers. I reheat them from frozen in the microwave for about 60–90 seconds.

What’s the best way to reheat them?

I use the microwave for convenience, heating them for 30–45 seconds. Alternatively, I can reheat them in the oven at 350°F (175°C) for about 10 minutes.

Can I customize the ingredients?

Definitely! I love experimenting with different cheeses, proteins, vegetables, and spices to keep the flavors exciting.

Conclusion

These cottage cheese egg bites have become a staple in my meal prep routine. They’re easy to make, delicious, and versatile. Whether I’m following a keto diet, looking to increase my protein intake, or simply need a quick breakfast option, these egg bites fit the bill. I encourage you to try them and see how they can simplify your mornings.