--- title: Egg bites description: Need a nutrient-dense way to fuel your morning? Try this recipe. image: https://resources.telushealth.com/hubfs/GettyImages-1127689629_300.jpg --- [![TELUS Health logo](https://resources.telushealth.com/hubfs/raw_assets/public/IHS/Global%20Resource%20Centre/images/logos/th-logo-en.svg) Resource Centre ](https://resources.telushealth.com/en-ca) EN English - Canada - [Français - Canada](https://resources.telushealth.com/fr-ca/egg-bites) - [English - Canada](https://resources.telushealth.com/en-ca/egg-bites) [Discover TELUS Health](https://www.telus.com/en/health) - [Employers](https://resources.telushealth.com/en-ca?audience=audience-employers) - [Individuals and families](https://resources.telushealth.com/en-ca?audience=audience-individuals-and-families) - [Health practitioners](https://resources.telushealth.com/en-ca?audience=audience-health-practitioners) - [Insurers and benefits administrators](https://resources.telushealth.com/en-ca?audience=audience-insurers-and-benefits-administrators) - [Public health authorities](https://resources.telushealth.com/en-ca?audience=audience-public-health-authorities) [Discover TELUS Health](https://www.telus.com/en/health) EN English - Canada - [Français - Canada](https://resources.telushealth.com/fr-ca/egg-bites) - [English - Canada](https://resources.telushealth.com/en-ca/egg-bites) # Egg bites July 10, 2026 ![GettyImages-1127689629_1300](https://resources.telushealth.com/hs-fs/hubfs/GettyImages-1127689629_1300.jpg?width=1300&height=430&name=GettyImages-1127689629_1300.jpg)Need a tasty on-the-go breakfast? Inspired by Starbucks, it's healthy, flavorful and easy to make in a muffin tin. Packed with protein and loaded with veggies, they're a nutrient-dense way to fuel your morning. Makes 12 egg bites. # Ingredients - Extra-virgin olive oil, for the pan - 6 large eggs - ¾ cup whole milk cottage cheese - ¼ teaspoon sea salt - Freshly ground black pepper - 3 cups fresh spinach, 3 ounces - ½ cup diced roasted red bell pepper, about 1 pepper - ½ cup chopped green onion, about 2 green onions # Instructions - Preheat the oven to 350°F and grease a nonstick muffin tin with olive oil. - In a blender, place the eggs, cottage cheese, salt, and several grinds of pepper. Blend until smooth. - Place the spinach in a steamer basket and set over a pot filled with 1 inch of water. Bring the water to a simmer, cover, and steam for 1 minute, or until the spinach is wilted. Transfer to a strainer and squeeze out the excess water. Roughly chop. - Place the spinach in a medium bowl and add the peppers and scallions. Toss to combine and measure ¼ cup of the mixed vegetables. Set aside. - Evenly divide the remaining veggies among the muffin cups. Pour a scant ¼ cup of the egg mixture over the vegetables in each well. Divide any remaining egg mixture evenly among the wells. Evenly sprinkle the reserved ¼ cup vegetables on top. - Bake for 18 to 22 minutes, or until the eggs are set. Let cool for 5 minutes before removing from the pan. Inspired by [Love and Lemons](https://www.loveandlemons.com/egg-bites-recipe/) #### Speak to a TELUS Health Care Centres registered dietitian For more ways to support your healthy eating goals, book an appointment with a registered dietitian. [Book now ](https://cloud.e.telushealthcarecentres.com/en-nutrition-opt-in??utm_campaign=thcc-2026-07-inspire&utm_medium=editorial&utm_source=blog) [ July 21, 2026 #### Social connection and your health You get your bloodwork done. 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