Southwest Egg Bites
Southwest Egg Bites are an easy high protein breakfast made for busy mornings, weekly meal prep, and grab-and-go meals.
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Equipment
Ingredients
- 10 large eggs
- 1½ cups plain low-fat cottage cheese
- ¾ cup reduced-fat shredded cheddar cheese
- ½ cup black beans drained and rinsed
- ½ cup bell red pepper finely diced
- ¼ cup green onions finely diced
- ¼ cup diced green chiles drained
- 2 tablespoon chopped fresh cilantro
- ½ teaspoon ground cumin
- ½ teaspoon chili powder
- ¼ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- nonstick cooking spray
Instructions
- Preheat the oven to 350 degrees F. Coat a standard 12-cup muffin pan generously with nonstick cooking spray.
- Add the eggs, cottage cheese, cumin, chili powder, garlic powder, salt, and black pepper to a blender.
- Blend for 20 to 30 seconds, until smooth.
- Divide the black beans, red bell pepper, green onions, and green chiles evenly among the prepared muffin cups.
- Sprinkle the cheddar cheese and cilantro evenly over the fillings.
- Pour the egg mixture into each muffin cup until approximately ¾ full.
- Bake for 20 to 25 minutes, or until the centers are set.
- Let the egg bites cool in the pan for 5 minutes.
- Run a knife around the edge of each egg bite.
- Carefully remove the egg bites from the pan.
Notes
Serving Size: 2 Southwest Egg Bites
Tips and Tricks
Drain the fillings well - Excess liquid from the beans or green chiles can make the egg bites watery. Dice the vegetables finely - Small pieces spread evenly through the muffin cups and soften more easily during baking. Coat the muffin pan generously - Eggs tend to stick around the edges, so cover the bottom and sides of each cup with cooking spray. Watch the centers - The egg bites are ready when the centers no longer appear wet. Avoid baking them too long because overbaking can make them rubbery. Expect slight deflating - The egg bites may puff in the oven and settle as they cool. This is normal.Storing and Reheating
Store in the refrigerator - Let the egg bites cool completely. Place them in an airtight container and refrigerate for up to 4 days. Freeze for later - Place the cooled egg bites on a baking sheet and freeze until firm. Transfer them to a freezer-safe container or bag and freeze for up to 2 months. Reheat from the refrigerator - Place two egg bites on a microwave-safe plate. Microwave for 30 to 45 seconds, or until warmed through. Reheat from frozen - Microwave two frozen egg bites for 60 to 90 seconds. Check the centers and continue heating in short intervals if needed.Nutrition
Calories: 247kcalCarbohydrates: 14gProtein: 25gFat: 10gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 0.03gCholesterol: 315mgSodium: 559mgPotassium: 466mgFiber: 3gSugar: 3gVitamin A: 1004IUVitamin C: 19mgCalcium: 168mgIron: 3mg
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