High Protein Tex-Mex Egg Bites give your morning eggs a little more personality. You’ll use turkey breakfast sausage, eggs, cottage cheese, cheddar, red and green bell peppers, green chiles, and a few Tex-Mex spices.
Each serving has two egg bites and 22 grams of protein, so they make a hearty breakfast when you need something that will hold you over until lunch.
These are also handy for breakfast meal prep. Make the full batch, keep the extras in the refrigerator, and you’ll have breakfast ready for several mornings. They’re easy to pack for work or take with you on a busy day.
A standard muffin pan keeps them in individual portions, and a large skillet handles the sausage and vegetables. Measuring cups and spoons help keep the ingredient amounts consistent from batch to batch.
Why You’ll Love This High Protein Tex-Mex Egg Bites Recipe
High Protein Breakfast
Each serving has 22 grams of protein from eggs, turkey sausage, cottage cheese, milk, and cheddar cheese.
Made for Meal Prep
One batch makes 12 egg bites, or six servings. Store the extras in the refrigerator for breakfasts later in the week.
Tex-Mex Flavor
Chili powder, cumin, green chiles, bell peppers, cheddar, and green onions give the egg bites a Tex-Mex flavor without making them overly spicy.
Individual Portions
The muffin pan makes 12 individual egg bites, so serving and storing them is easy.
Plenty of Filling Ingredients
Turkey sausage, vegetables, cottage cheese, and cheddar make these more substantial than plain egg bites.
Ingredient Substitutions
Turkey Breakfast Sausage
Lean chicken breakfast sausage can be used instead of turkey breakfast sausage.
Bell Peppers
Use any combination of red, green, yellow, or orange bell peppers.
Sharp Cheddar Cheese
Reduced-fat Monterey Jack, Mexican cheese blend, or pepper Jack can replace the sharp cheddar.
Low-Fat Milk
Fat-free milk or another milk you normally use for cooking can replace the low-fat milk.
Yellow Onion
White onion or red onion can be used in place of yellow onion.
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RECOMMENDED TOOL FOR THIS RECIPE
12-Cup Muffin Pan
A standard 12-cup muffin pan makes it easy to bake a full batch of egg bites at once.
High Protein Tex-Mex Egg Bites
Recipes are written with one action per step for accessibility. Short lines. Fewer rereads. A calmer kitchen on mobile or desktop.
Equipment
Ingredients
- nonstick cooking spray
- 8 ounces lean ground turkey breakfast sausage
- ½ cup red bell pepper finely diced
- ½ cup green bell pepper finely diced
- ¼ cup yellow onion finely diced
- 8 large eggs
- 1 cup low-fat cottage cheese
- ¼ cup low-fat milk
- ½ cup shredded reduced-fat sharp cheddar cheese
- ¼ cup diced green chiles drained
- 1 teaspoon chili powder
- ½ teaspoon ground cumin
- ½ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- 2 tablespoon green onions finely sliced
Instructions
- Preheat the oven to 350°F.
- Coat a standard 12-cup muffin pan with nonstick cooking spray.
- Place a large skillet over medium heat. Add the turkey sausage and cook for 4 minutes, breaking it into small crumbles with a wooden spoon.
- Add the red bell pepper, green bell pepper, and yellow onion. Cook for 4 to 5 minutes, or until the sausage is fully cooked and the vegetables begin to soften.
- Remove the skillet from the heat.
- In a large mixing bowl, add the eggs, cottage cheese, milk, chili powder, cumin, garlic powder, salt, and black pepper. Using a wire whisk, mix until well blended.
- Divide the sausage and vegetable mixture evenly between the prepared muffin cups.
- Divide the green chiles and cheddar cheese evenly between the muffin cups.
- Pour the egg mixture evenly into the muffin cups. Gently stir the ingredients in each muffin cup.
- Sprinkle the green onions over the tops.
- Bake for 20 to 25 minutes, or until the centers are set.
- Remove the muffin pan from the oven. Let the egg bites rest for 5 minutes.
- Run a thin knife around the edge of each egg bite. Remove the egg bites from the muffin pan. Serve warm.
Notes
Tips and Tricks
Dice the vegetables small – Small pieces distribute more evenly through the egg bites and make them easier to eat. Drain the green chiles well – Removing excess liquid helps keep the egg mixture from becoming watery. Let them cool before storing – Allow the egg bites to cool before placing them in a storage container. This helps prevent excess condensation.Storing and Reheating
Store in the Refrigerator – Place cooled egg bites in an airtight container and refrigerate for up to 4 days. Freeze – Place cooled egg bites in a freezer-safe container with parchment paper between layers. Freeze for up to 2 months. Reheat in the Microwave – Place refrigerated egg bites on a microwave-safe plate and heat until warmed through. Heat frozen egg bites in short intervals until hot in the center.Nutrition
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