More Than Our Story

Eight Excellent Egg Bite Recipes

Greek style egg white bites with plant-based feta.

Total Time: ~30 Minutes

Serves: 4-8

Animal Protein, with Vegetarian and Vegan Options

Table of Contents

Inspiration

Mornings can be a scramble, pun intended, and having healthy and tasty homemade grab-and-go foods readily on hand can seem like a lot of work. This recipe for egg bites, be it whole eggs, egg white or plant based egg substitutes, only requires a minimal amount of prep and can be prepared in batches so you have extras for the days ahead. It is also entirely customizable – meaning you can literally use anything you have on hand and is a fun, hands-on recipe to make as a family with everyone creating their own tailored bites!

We have made these fresh on a Monday morning using weekend leftovers and tested out unique combinations when we have had a bit more time but either way, these have become a staple in our home especially given we know exactly what is in them so eat them guilt free!

Ingredients

  • Mixed egg base *You can use whole eggs, egg whites, or plant-based egg substitute. **Cooking times may vary.
  • Milk base *Optional: Milk, cream or unsweetened plant-based alternative.
  • Ingredients from chosen preparation.
  • Salt and pepper to taste.

WHOLE EGG VS. EGG WHITES
Whole eggs are a debated food choice due to their high level saturated fat and cholesterol content. Eggs whites provide almost as much protein, while containing fewer calories, cholesterol and saturated fats - making them a great choice for people trying to lose weight, and those with a family history of high cholesterol and heart disease.

PLANT-BASED, HEART HEALTHY ALTERNATIVE:
Low in calories, with zero cholesterol, almost 7 grams of protein per serving and 69% less saturated fat than a chicken egg, JUST Egg, plant-based eggs are a delicious heart-healthy way to enjoy egg recipes while following a plant-based diet.

Preparations

These are merely suggestions, really anything in your fridge will do – even just plain salt and pepper:

  • American: Buffalo hot sauce, blue cheese, green onions.
  • Canadian: A riff on classic Canadian poutine, but for breakfast: Cheese curds, bacon, peas*, potatoes*. 
  • French: This one is a real crowd pleaser, think quiche Lorainne: Bacon, Swiss cheese, onion.
  • Greek: Red pepper, tapenade/chopped olives, feta, oregano.
  • Japanese: (Shiitake) mushroom*, Shichimi Togarashi (a Japanese spice blend consisting of chili flakes, seaweed and sesame seeds). Having trouble finding it? Check the international isle of your grocers or specialty Asian market.
  • Korean: Kimchi, green onion, mushroom*, bean sprouts, additional chilis if you’re feeling adventurous.
  • Mexican: Perfect for the day after tacos: Try using left over ingredients like cilantro, diced tomatoes, diced onion, salsa, taco seasoning and any left over cheese or proteins if desired.
  • Norwegian: Smoked salmon or trout, dill, capers, pickled beets.

*precooked ingredients

You’re in the driver’s seat - have fun and experiment.

Preparation Methods

Oven (Baking)

With only a muffin tray and an oven, the below instructions will yield perfect egg bites with minimal clean up.

  1. Preheat oven to 350 degrees F.
  2. Lightly spray your muffin tin with cooking spray or olive oil, coconut oil, or avocado oil.
  3. Combine ingredients from desired preparation.
  4. Add mixture to each muffin tin, making sure to leave a little room at the top.
  5. Bake egg bites for 20 minutes, or until the top is fully cooked. *Plant-based egg base may take longer.
  6. Allow the egg bites to cool before removing from tins and enjoy!

Instant Pot

This is the method I use. It’s quick, simple and delivers consistent results. You’ll need to ensure you have an instant pot, a silicone mold and a steamer rack.

  1. Add 1 cup of water into the instant pot.
  2. Place the silicone mold into the instant pot on steamer rack..
  3. Close the valve to sealing and set the instant pot to the steam setting for 12 minutes.
  4. When using whole eggs or eggs whites, use Quick Pressure Release, when using plant-based egg base use Nature Pressure Release to ensure adequate cooking.
  5. Allow the egg bites to cool before removing from molds and enjoy!

Stove Top (Steaming)

Don’t have an Instant Pot – no worries. You just need the silicone mold and steamer rack for this preparation method for perfect egg bites.

  1. Pour 2 cups of water into the large soup pot and place the trivet that comes with the molds into the bottom of the pot.
  2. Carefully place the filled egg molds on top of the trivet.
  3. Turn the heat on to high for about 3 minutes until the water boils. Cover the pot and reduce the heat to medium.
  4. Allow the egg bites to steam in the pot for 12 minutes or until firm. *Plant-based egg base may take longer.
  5. Turn the heat off and remove the lid.
  6. Allow the egg bites to cool, remove from molds and enjoy!

Storing & Reheating

  • Enjoy immediately or store in an air tight container in the refrigerator for up to 5 days To freeze: Let cooked egg bites cool before transfering to a flat surface and place in the freezer for 1 hour before transferring to a freezer-friendly container.
  • To reheat from refrigerated: Pop in the microwave and reheat 30 seconds, or a few minutes in the oven or toaster oven.
  • To reheat from frozen: Pop in the microwave and reheat 1-2 mins, or a few minutes in the oven or toaster oven.

Tips

  • To prevent your egg bites from sticking, use a non-stick silicone baking pan or egg bite tray, or lightly spray your muffin pan with olive oil, coconut oil, or avocado oil.

SOURCES

Picture of Denise

Denise

Denise is the most positive person you will ever meet. She takes pleasure in sharing and giving and is selfless beyond imagination. She is also an animal lover and will never miss the opportunity to say hello to any four legged friends along her journey. Denise is also an advertising and PR wizard and will charm your socks off. In 2021 her journey began becoming an irreplaceable part of More Than Our Story.

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