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Overhead view of Tex-Mex egg bites with sausage, melted cheddar, red and green peppers, and green onions on a matte black plate over dark rustic wood.

High Protein Tex-Mex Egg Bites

Nesting Lane
High Protein Tex-Mex Egg Bites are a meal prep breakfast with 22 grams of protein per serving and bold Southwest-inspired flavors.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Breakfast
Cuisine Tex-Mex
Servings 6

Equipment

Standard 12-cup muffin pan
Large Skillet
Large Mixing Bowl
Whisk
Cutting Board
Sharp Knife
Wooden Spoon
Measuring Spoons
Measuring Cup

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

Serving Size: 2 Egg Bites

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

Calories: 293kcalCarbohydrates: 5gProtein: 22gFat: 20gSaturated Fat: 8gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gTrans Fat: 0.1gCholesterol: 287mgSodium: 681mgPotassium: 324mgFiber: 1gSugar: 3gVitamin A: 1081IUVitamin C: 29mgCalcium: 153mgIron: 2mg
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