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Easy Egg Bites Two Ways

These egg bites in muffin tins make an easy and nutritious protein breakfast, lunch or dinner for the whole family.

Egg bites (or omelets or frittatas in muffin tins) have become a staple of egg dishes in recent years. And for good reason: they are easy, delicious and nutritious! We love making them for an easy weekday dinner when we run to and from activities. And one of the best things is that they’re so versatile, and you can customize them however you (and your kids) want! The dietitian in me loves them packed with essential nutrients that are important for growth and development, and the mom in me loves my kids to love them and not take the time to prepare them.

Egg bites are customizable

Below, I’m sharing 2 recipes we love (a sweet option and a savory option), but honestly these egg bites are so versatile, just about anything goes. For those of you who prefer the savory, dice your favorite veggies, diced leftover meat (or tofu) and add your choice of herbs and / or spices and top with your favorite cheese. For sweet lovers, add fresh or frozen berries, grated coconut, cinnamon, a little vanilla, then add maple syrup after cooking.

egg bites prepared with various ingredients

Why eggs are so nutritious:

The star ingredient in this recipe is obviously… eggs. For those of you who have been reading my blog for a while, you know that I am in love with eggs for many reasons. Eggs are a fantastic source of protein, iron, vitamin B-12, vitamin D, and vitamin A – all essential nutrients important for children (and adults). Protein helps keep kids full for longer and helps maintain their energy and blood sugar levels throughout the day (which can help them focus and focus during class).

egg mixture being poured into muffin tins

We make them ahead, freeze and reheat them for busy mornings (and accompany them with whole grain toast or an English muffin), or, as mentioned above, I make them for dinner when the time is running out and we have activities to do. We LOVE breakfast for dinner here and we often accompany them with pancakes, bacon, and fruit salad. My kids love to top them with ketchup (yes, it’s okay!), Hot sauce or salsa.

For best results, be sure to grease a muffin tin well (or use those baking paper tins!), And make sure they are soft and well done before taking them out of the oven. They will shrink (this is normal), but will taste delicious nonetheless. You can also use silicone muffin trays, silicone muffin tins, or these parchment muffin tins for less fuss and mess.

child holding egg bite near camera

How to make baby-friendly egg bites:

If you’ve got one who’s recently started eating solids, these are the perfect foods to introduce right from the start! Eggs are packed with important nutrients for babies’ growth and development and provide dietary iron, which is especially essential around 6 to 12 months of age. The best way to personalize for baby is to prepare them in a mini muffin pan (which makes them perfect for baby to grab hold of with the palm), without the addition of salt, sugar, or anything too spicy (or harsh). like whole nuts or seeds). Grating vegetables and fruits into these is the best option to avoid choking.

egg bites in a muffin tin
easy egg bites in muffin tins

Easy Egg Bites in Two Ways


Preparation time:
10 minutes

Cooking time:
20 minutes

Total time:
30 minutes

Mix and match the toppings of these high protein egg bites to meet your family’s needs!


  • 1 dozen eggs, beaten

  • salt and pepper to taste

  • for savory: green onions, young tomatoes, peppers (all diced)

  • for the sweet: blueberries, cinnamon sugar, grated coconut

  • non-stick cooking spray


  1. Preheat the oven to 350F. Spray your muffin pan with non-stick cooking spray
  2. Let your kids fill each cup with salty or sweet ingredients (about 1/3 full), then fill them with the egg mixture (3/4 full).
  3. Place a muffin pan on a baking sheet with water in it. Place in the oven and cook for 15 to 20 minutes. Take out of the oven when done (lightly browned on top) and gently remove the egg cups from the pan to cool.
  4. Store them in an airtight container in the refrigerator or wrap them individually in plastic wrap and store in an airtight bag in the freezer for longer term freezer storage. Unwrap and reheat in the microwave for about 30 seconds or in a toaster oven for busy mornings.

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Did you make this recipe?

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These egg bites in muffin tins make an easy and nutritious protein breakfast, lunch or dinner for the whole family.




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