---
title: Egg bites
description: Need a nutrient-dense way to fuel your morning? Try this recipe.
---

[Resource Centre | TELUS Health ](https://resources.telushealth.com/en-ca)

# [Egg bites](https://resources.telushealth.com/en-ca/egg-bites)

 Written by [TELUS Health](https://resources.telushealth.com/en-ca/author/telus-health) | July 10, 2026

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/)

[View full post](https://resources.telushealth.com/en-ca/egg-bites)

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