Loaded Protein Egg Bites — 30g Protein Per Bite
30g protein per egg bite with Greek yogurt, cottage cheese & salmon. Perfect high-protein meal prep that freezes beautifully.
Ingredients
- 12 large eggs
- 1 cup nonfat Greek yogurt
- 1 cup low-fat cottage cheese
- 1 cup shredded sharp cheddar cheese
- 1 cup fresh spinach, roughly chopped
- 8 oz smoked salmon, flaked into small pieces
- 1 medium red bell pepper, finely diced
- 4 scallions, thinly sliced
- 2 cloves garlic, minced
- 1 tsp Dijon mustard
- 1 tsp fresh dill, chopped (or 1/2 tsp dried)
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 1/4 tsp smoked paprika
- Cooking spray or ghee for greasing
- 2 tbsp grated Parmesan cheese
Instructions
- 1
Preheat your oven to 350°F and lightly grease a 12-cup muffin tin with cooking spray or ghee.
- 2
Crack all 12 eggs into a large mixing bowl and whisk vigorously until fully combined, about 1 minute.
- 3
Add the Greek yogurt, cottage cheese, and Dijon mustard to the eggs and whisk until the mixture is smooth and creamy, about 2 minutes.
- 4
Fold in the shredded cheddar cheese, chopped spinach, diced bell pepper, sliced scallions, minced garlic, fresh dill, salt, black pepper, and smoked paprika until evenly distributed.
- 5
Gently fold the flaked smoked salmon into the mixture, being careful not to break it into tiny pieces.
- 6
Divide the mixture evenly among the 12 muffin cups, filling each about three-quarters full.
- 7
Sprinkle a small pinch of Parmesan cheese on top of each egg bite.
- 8
Bake in the preheated oven for 20-24 minutes, until the tops are set and lightly golden but still slightly jiggly in the very center.
- 9
Remove from the oven and let cool in the tin for 5 minutes before running a thin knife around the edges to loosen them.
- 10
Pop the egg bites out of the tin and transfer to a wire rack to cool completely, about 10 minutes.
- 11
Store in an airtight container in the refrigerator for up to 5 days, or freeze in a freezer bag for up to 3 months.
- 12
Reheat in the microwave for 60-90 seconds from refrigerated, or 2-3 minutes from frozen, until warmed through.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| smoked salmon | crumbled cooked bacon or diced smoked turkey breast | Maintains high protein and savory flavor while offering a different taste profile and potentially lower cost |
| Greek yogurt + cottage cheese | 1.5 cups nonfat cottage cheese + 2 tbsp unflavored collagen peptides | Boosts protein further while reducing moisture slightly for firmer texture; collagen adds joint-supporting amino acids |
| sharp cheddar cheese | crumbled feta cheese or aged Gruyère | Provides different flavor complexity while maintaining protein content and melting properties |
| spinach + scallions | chopped broccoli florets + fresh chives | Increases fiber for gut health and satiety; chives offer milder onion flavor |
| red bell pepper | sun-dried tomatoes (oil-packed, drained) or roasted red peppers | Adds concentrated umami and slightly caramelized sweetness without increasing moisture |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 12)
| Calories | 162 |
| Total Fat | 6g |
| Saturated Fat | 2g |
| Cholesterol | 210mg |
| Sodium | 380mg |
| Carbohydrates | 3g |
| Fiber | 1g |
| Sugar | 1g |
| Protein | 30g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
