Black Bean and Corn Egg Bites are a nice change from plain egg bites. There’s plenty going on in each one with black beans, corn, red bell pepper, green onions, and cheese.
You get a little texture in every bite instead of one smooth egg mixture.
Cumin and chili powder give them that Southwest flavor, but they’re not especially spicy. Add salsa or hot sauce when serving if you want more heat. Otherwise, they’re pretty mild.
Two egg bites have about 22 grams of protein, making these a High Protein breakfast that works well for meal prep.
Keep a batch in the fridge and reheat a couple on busy mornings. They’re easy to pack, too.
The black beans make them more filling, and the corn adds a little sweetness.
Simple, hearty, and definitely worth keeping around for mornings when breakfast needs to be ready fast.
Why You’ll Love This Black Bean and Corn Egg Bites Recipe
22 Grams of Protein Per Serving
Two egg bites make a serving with about 22 grams of protein. They’re filling enough for breakfast without making a huge meal out of it.
A Little Southwest Flavor
Cumin, chili powder, black beans, corn, and peppers keep these from tasting plain. They’re flavorful without being hot, so adding salsa or hot sauce at the table is easy if more heat is wanted.
Made for Busy Mornings
These are really handy to have already sitting in the refrigerator. Warm up two and breakfast is basically handled.
Ingredient Substitutions
Mexican Blend Cheese
Reduced-fat cheddar, Monterey Jack, or pepper jack can be used instead. Pepper jack will give the egg bites a little more heat.
Low-Fat Milk
Fat-free milk or 2% milk will work without changing much.
Red Bell Pepper
Orange or yellow bell pepper can be swapped in with no other changes.
Green Onions
Finely diced yellow onion can work, but use a little less since the flavor is stronger.
Corn
Fresh, frozen, or well-drained canned corn can be used.
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Black Bean and Corn Egg Bites
Recipes are written with one action per step for accessibility. Short lines. Fewer rereads. A calmer kitchen on mobile or desktop.
Ingredients
- nonstick cooking spray
- 8 large eggs
- 1 cup low-fat cottage cheese
- ¼ cup low-fat milk
- ½ teaspoon ground cumin
- ½ teaspoon chili powder
- ¼ teaspoon garlic powder
- ¼ teaspoon salt
- ⅛ teaspoon ground black pepper
- ¾ cup black beans rinsed and drained
- ½ cup corn thawed if frozen
- ⅓ cup red bell pepper finely diced
- ¼ cup green onions thinly sliced
- ½ cup reduced-fat shredded Mexican blend cheese
Instructions
- Preheat the oven to 350°F. Lightly coat a standard 12-cup muffin pan with nonstick cooking spray.
- Add the eggs, cottage cheese, milk, cumin, chili powder, garlic powder, salt, and black pepper to a large mixing bowl. Whisk until well mixed.
- Add the black beans, corn, red bell pepper, green onions, and shredded cheese. Stir until evenly combined.
- Divide the mixture evenly among the 12 muffin cups.
- Bake for 20 to 22 minutes, or until the centers are set.
- Remove the muffin pan from the oven. Cool the egg bites in the pan for 5 minutes.
- Carefully remove the egg bites from the muffin pan by running a thin knife around the edges.
- Serve warm.
Notes
Tips and Tricks
Drain the beans well – Extra liquid can make the egg bites wetter than they should be. Dice the pepper small – Smaller pieces spread more evenly through the muffin cups and soften better during baking. Let them rest before removing – Five minutes in the pan gives the egg bites time to firm up, so they’re less likely to tear. Add heat at serving time – Salsa, hot sauce, or sliced jalapeños can easily make these spicier without changing the whole batch.Storing and Reheating
Refrigerator – Store cooled egg bites in an airtight container for up to 4 days. Freezer – Freeze completely cooled egg bites in a freezer-safe container or bag for up to 2 months. Microwave – Reheat refrigerated egg bites for about 30 to 45 seconds, or until heated through. Frozen egg bites may need 60 to 90 seconds. Oven – Reheat at 350°F until warmed through.Nutrition
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