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  • Writer's pictureRita Winthrop

Protein Packed Egg Bites

As we're getting into warmer weather, my body is craving a big hot bowl of oats less and less - and back onto smoothies, acai bowls or quick bites on the go. I'm always trying to find ways to get more protein and greens first thing in the morning. For me, a lot of protein in the a.m. fills me up big time, and I am the first to admit that I struggle with keeping my servings up of green veggies - I am totally a fruit person, and would prefer that as snacks in the day than a big handful of kale, but, I digress. That's where these perfectly simply egg bites come in. Filled with both eggs, egg whites, turkey, spinach and kale, you're bound to feel pretty full from these through the morning. On top of that, they can be eaten both hot or cold, make a great midday snack, as well as they are totally customizable to your flavor preferences. Tomatoes, peppers, onions, sausage, cheese, no cheese, whatever works best for you.

They literally are one of the easiest things to prepare on top of it. I always use a combination of both eggs and liquid egg whites, and frozen spinach (just make sure you let it thaw and drain/squeeze as much liquid out of it.) Whisk together your eggs and egg whites, almond milk, seasonings. Then add in your veggies and diced turkey if you're using it, and stir completely.

In a greased muffin tin, scoop 1/4 cup of the mixture into each tin. Top with cheese if you're into that, and get these into the oven. After about 20-30 minutes at 350 degrees, they will get bubbly and browned. Remove from the oven and allow to cool completely before storing in the refrigerator for up to one week.

Protein Packed Egg Bites (GF/DF)

Prep Time: 15 minutes

Cook Time: 20-25 minutes


  • 1 cup frozen spinach (thawed and drained)

  • 3 eggs

  • 1/5 cups liquid egg whites

  • 1/2 cup almond milk

  • 1 cup chopped kale

  • 1 teaspoon salt

  • 1 teaspoon pepper

  • 1/2 teaspoon garlic

  • 1/2 teaspoon dried minced onion

  • 1-2 tablespoons chopped cilantro

  • 1 cup chopped deli turkey

  • Optional: 1/2 cup cheese of your choice


  1. Preheat oven to 350 degrees. Grease a muffin tin and set aside.

  2. Whisk together eggs, egg whites, almond milk, and seasonings. Then stir in veggies and turkey.

  3. Scoop 1/4 cup of mixture into each tin. Top with optional cheese.

  4. Place into oven and bake for 20-25 minutes until bubbly and browned.

  5. Allow to cool completely before storing in the refrigerator for up to one week.



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