Cottage Cheese Egg Bites
Café-style egg bites made creamy with blended cottage cheese, with spinach, red pepper and mozzarella, baked in a muffin tin. About 4 g of carbohydrate and 21 g of protein in three bites.
One serving
One serving is 3 egg bites (makes 12). Prep 10 min · Cook 22 min · Rest or chill 5 min.
Steps
Heat the oven to 350°F (175°C) and let it preheat for 15 minutes. Grease a 12-cup muffin pan well.
Blend the eggs, cottage cheese, salt and black pepper in a food processor until completely smooth, about 30 seconds.
Divide the baby spinach, red bell pepper, scallions and mozzarella among the 12 cups.
Pour the egg mixture over the vegetables, filling each cup about three-quarters full.
AI-generated illustrative image. Bake until set in the center (160°F, 71°C) and lightly puffed, about 22 minutes. Cool 5 minutes, then run a knife around each bite to release it.
On the plate
A breakfast with the protein built in: three bites have about 4 g of carbohydrate and 21 g of protein. Add fruit or whole-grain toast if you want a carbohydrate food.
Nutrition
| Nutrient | Per serving (1/4 of recipe) |
|---|---|
| Calories (kcal) | 193 |
| Total carbohydrate | 4 g |
| Dietary fiber | <1 g |
| Total sugars | 3 g |
| Protein | 21 g |
| Total fat | 10 g |
| Saturated fat | 4 g |
| Sodium | 465 mg |
Total carbohydrate includes fiber, as on US nutrition labels. Values are calculated from USDA FoodData Central for the ingredients as listed and are estimates. How we calculate.
Where these numbers come from
| Ingredient | Weight | Carbs | Source |
|---|---|---|---|
| eggs Egg, whole, raw | 300 g | 2.2 g | “Egg, whole, raw, fresh”, USDA SR Legacy, FDC ID 171287 |
| cottage cheese Cottage cheese, 1% | 225 g | 6.1 g | “Cheese, cottage, lowfat, 1% milkfat”, USDA SR Legacy, FDC ID 173417 |
| mozzarella Mozzarella, part-skim milk | 56 g | 1.6 g | “Cheese, mozzarella, part skim milk”, USDA SR Legacy, FDC ID 170847 |
| baby spinach Spinach, raw | 60 g | 2.2 g | “Spinach, raw”, USDA SR Legacy, FDC ID 168462 |
| red bell pepper Bell pepper, red, raw | 75 g | 4.5 g | “Peppers, sweet, red, raw”, USDA SR Legacy, FDC ID 170108 |
| scallions Scallions (green onions), raw | 15 g | 1.1 g | “Onions, spring or scallions (includes tops and bulb), raw”, USDA SR Legacy, FDC ID 170005 |
| salt Salt | <1 g | 0.0 g | “Salt, table”, USDA SR Legacy, FDC ID 173468 |
| black pepper Black pepper, ground | <1 g | <1 g | “Spices, pepper, black”, USDA SR Legacy, FDC ID 170931 |
Counted as zero because the source has no value and the amount is 1 g or less per serving: salt (); black pepper ().
Calculation engine v1.3.0.
Swaps and variations
- Silicone mold
- Use a silicone egg-bite mold set in a water bath for a softer, sous-vide-style texture; bake 25 to 30 minutes.
Storage
Refrigerate within 2 hours, up to 4 days, or freeze up to 2 months; microwave 30 to 45 seconds, until hot.
Nutrition values are estimates calculated from USDA data for the ingredients as listed. This recipe is information, not medical advice; decisions about your diet belong to you and your healthcare team. How we calculate.
Printed from diabetesbites.com/recipes/cottage-cheese-egg-bites. Nutrition per serving is calculated from USDA FoodData Central for the ingredients as listed.
FAQs
Quick answers about cottage cheese egg bites.
Why add cottage cheese to egg bites?
It makes them creamy and adds protein; blending it removes the curds.
How many carbohydrates are in egg bites?
About 4 g in three bites, with 21 g of protein.
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