Get my FREE low-carb Pasta Salad e-Book when you sign up for my FREE newsletter!

High Protein Egg Bites with Bell Pepper and Feta

Make morning meal prep a breeze with these low carb, High Protein Egg Bites! The addition of cottage cheese packs a powerful protein punch to keep you full until lunchtime, while eggs, red bell peppers, and feta add even more nutrition and delicious flavor to this easy breakfast.

High protein egg bites on a gray plate over a gray marble surface.

Delicious Cottage Cheese Egg Bites

It’s always important to make sure you’re getting enough protein on a low-carb diet. With these high protein egg bites, you’ll have a filling, high-protein breakfast perfect for those busy mornings when free cooking time isn’t an option. 

The best way I like to go about making this easy recipe is prepping it the night before. This way, all you have to do in the morning is pop them in the oven and there you have it — a delicious and nutritious breakfast.

These egg cups are the perfect size — small enough to be a grab-and-go breakfast or snack but big enough to keep you full and satisfied. The eggs have a wonderful velvety texture (much like my Fluffy Scrambled Eggs!), and the cottage cheese makes them even creamier. It’s one of those convenient, tasty recipes that you’ll keep coming back to when time is not on your side!

Close up of high protein egg bites.

Why You’ll Love It

  • An easy, quick breakfast that is low-carb friendly.
  • Great for meal prep throughout the week.
  • An excellent source of protein and healthy fats.
  • The cottage cheese makes them extra fluffy and creamy, and is the key ingredient for a dose of extra protein.

Made with Simple Ingredients

(Note: These are the recipe’s starring ingredients. To get a full list of ingredients and their measurements, view the recipe card below!)

  • Butter: Butter is used to sauté the bell pepper and red onions. It adds a rich and savory flavor to the egg bites.
  • Veggies: Red onion and red bell pepper are sautéed until they’re soft and fragrant. Feel free to add any other veggies you like, such as spinach or mushrooms.
  • Eggs: Large eggs are the base of this recipe and are a good amount of protein and essential nutrients.
  • Cottage Cheese: Cottage cheese adds a delicious creamy texture to these egg bites and provides more protein and calcium. I like the Good Culture brand.
  • Heavy cream: Heavy cream adds more richness and helps make the egg bites extra fluffy.
  • Spices: I used a combination of smoked paprika, black pepper, fine sea salt, and (optional) red pepper flakes to season the egg bites.
  • Dijon mustard: Just a small amount of Dijon mustard adds a tangy and slightly spicy flavor to the egg cups.
  • Crumbled feta cheese in brine: You know I can’t resist adding feta to my eggs! It adds a delicious salty and tangy flavor.

Substitutions & Additions

Butter: Saute the veggies with avocado oil or olive oil instead of butter for a dairy-free option.

Cottage cheese: While I believe cottage cheese is the best option for these egg bites, Greek yogurt would also taste good too!

Feta: Goat cheese, Parmesan, or a mild cheddar would be a great substitute for the feta if you prefer a different type of cheese.

Add meat: Chop up some sausage or turkey bacon and add it to the egg mixture before baking for a protein boost.

Add veggies & herbs: Fresh herbs like dill, parsley, or chives would add a nice pop of flavor to these egg bites. You can also add in green onions, diced tomatoes, or any other veggies you like.

How to Make High-Protein Egg Bites

The steps are simple, and I’m outlining them below, but be sure to scroll to the bottom of the page to view the full, printable recipe card.

Ingredients for high protein egg bites.

STEP 1 – PREHEAT OVEN

Preheat the oven to 350°F

STEP 2 – SAUTE VEGGIES

Next, heat the butter in a medium skillet over medium heat. Add the red onion and bell pepper and cook for 3-5 minutes to soften. Then remove from heat. 

STEP 3 – MAKE THE EGG MIXTURE

In a blender or food processor, combine the eggs, cottage cheese, seasonings, and mustard. Pulse several times or blend on low speed, just until all of the ingredients are smooth and well combined. 

STEP 4 – ASSEMBLE EGG BITES

In a silicone muffin mold, spoon the red bell pepper and red onion mixture into the 12 cups, dividing it equally.

Pour the egg mixture into each of the muffin molds, about ¾ of the way full. Then top each egg bite with a little bit of crumbled feta

STEP 5 – BAKE

Once assembled, transfer the egg bites to the oven and bake for 17-20 minutes, or until the edges are set and the centers are cooked. 

STEP 6 – LET COOL & SERVE

Remove from the oven and cool for 5 minutes, then gently remove each egg bite from the silicone pan. Top with the crushed red pepper flakes, if desired. Serve immediately.

ENJOY!

Tips for Incredible Results

  • The egg bites will puff up slightly as they bake and deflate a bit once cooled. Don’t worry — this is normal!
  • To remove them from the silicone mold, use a spoon to gently lift the egg bite out. It should lift easily.
  • If you don’t have a silicone muffin mold, you can use a regular muffin tin and line it with parchment paper cups. Just make sure to grease them well before adding the egg mixture.
High protein egg bites on a gray plate.

Storage

Store any leftover high protein egg bites in an airtight container in the fridge for up to 4 days. You can reheat them in the microwave or enjoy them cold.

You can also freeze these egg bites! Once cooled, wrap each individual egg bite in plastic wrap and place them all together in a freezer-safe bag or container. 

When you’re ready to eat one, just remove it from the freezer and heat it up in the microwave for a few minutes. They will keep in the freezer for up to 3 months.

Recommended Products

More Recipes You’ll Love

Yield: 12 egg bites

High Protein Egg Bites with Bell Pepper and Feta

High protein egg bites on a gray plate.

These high protein egg bites are a filling, high-protein breakfast perfect for those busy mornings when you want something quick, easy, and good for you.

Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes

Ingredients

  • 1 tablespoon butter or avocado oil
  • 1/2 cup diced red onion
  • ⅓ cup diced red bell pepper
  • 7 eggs
  • 1 cup cottage cheese
  • 2 tablespoons heavy cream
  • ½ teaspoon smoked paprika
  • ½ teaspoon ground black pepper
  • ¼ teaspoon fine sea salt
  • 1 tablespoon Dijon mustard
  • ½ cup crumbled feta cheese in brine
  • Crushed red pepper flakes (optional)

Instructions

  1. Preheat the oven to 350°F. 
  2. In a medium skillet, heat the butter over medium heat. Add the red onion and bell pepper and cook for 3-5 minutes to soften. Remove from heat. 
  3. In a blender or food processor, combine the eggs, cottage cheese, seasonings, and mustard. Pulse several times or blend on low speed, just until all of the ingredients are smooth and well combined. 
  4. In a silicone muffin mold, spoon the red bell pepper and red onion mixture into the 12 cups, dividing it equally.
  5. Pour the egg mixture into each of the cups, about ¾ of the way full. 
  6. Top each egg bite with a little bit of crumbled feta. 
  7. Transfer to the oven to bake for 17-20 minutes or until the edges are set and the centers are cooked. 
  8. Remove from the oven and cool for 5 minutes, then gently remove each egg bite from the silicone pan. Top with the crushed red pepper flakes, if desired. Serve immediately.

Notes

  • The egg bites will puff up slightly as they bake and deflate a bit once cooled. 
  • To remove them from the silicone mold, use a spoon to gently lift the egg bite out. It should lift easily.
  • If you don’t have a silicone muffin mold, you can use a regular muffin tin and line it with parchment paper cups. 

Disclaimer: This post contains affiliate links. This means I may earn a commission should you chose to make a purchase using my link. I love all of these companies and products, and know that you will too!

Skip to Recipe