These healthy mini egg bites contain only five simple ingredients and are the perfect way to sneak some extra protein into your day! Great make-ahead option for grab and go breakfasts, lunches or snacks and they’re kid-friendly too! (Low carb & gluten-free)
Table of Contents
Quick Grab and Go Breakfast!
If your mornings are anything like mine, breakfast time can be super chaotic. These mini egg bites are a great make ahead option that will help you get breakfast on the table in record time and they’re so nutritious too!
It takes less than 30 minutes to whip up a batch of these mini egg muffin cups in the oven, and you can eat them all throughout the week, meaning no more skipping breakfast!
How many recipes can you pull together using five simple ingredients? Not many!
Grab a few for a quick and easy source of protein that also happens to be perfect for taking on the run. They also come in handy for kid-friendly lunches and snacks!
For more delicious meal prep breakfast recipes, be sure to check out this Mini Crustless Quiches or Turkey Sausage Egg Muffins.
Why We Love This Healthy Egg Bites Recipe
- Easy: It takes no more than 10 minutes to prep these mini egg muffins before they get baked in the oven. Perfect for busy mornings!
- Simple ingredients: Despite the simple ingredients list, these baked egg cups are full of flavor! You can easily make them your own by subbing in different veggies and meat.
- Great for meal prep: These mini egg cups have saved the day on numerous occasions! Bake up a batch on a Sunday and then enjoy them throughout the week. They are quick to reheat and freezer-friendly too!
- Kid-friendly: Kids love these little bites! They’re a fun finger food and you can feel good serving them knowing that they are filled with wholesome ingredients. They are also super simple to make, so older kids can easily help make them.
Ingredient Notes
- Eggs: Eggs are nutrient rich and high in protein. They are a great choice to include in a well-balanced diet. If you can, use free run eggs.
- Dijon mustard: Dijon mustard adds a nice tang to each bite. If you prefer a milder flavor, you can use wholegrain instead.
- Smoked salmon: Smoked salmon is one of my favorite ingredients paired with eggs (we use it in this Smoked Salmon Breakfast Wrap too). It tastes delicious, is high in B vitamins, healthy fats, protein and antioxidants. You can also sub in ham or ground turkey sausage if preferred.
- Green onion: A little chopped green onion adds a nice fresh flavor. You can also use chives.
- Cheese: I like to use a medium or sharp cheddar cheese for flavor, but you can use any good melting cheese, like mozzarella, gruyere or Monterey Jack.
How to Make Mini Egg Bites – Step-By-Step Instructions
- Preheat oven to 400°F. Grease a mini muffin pan with cooking spray. You may need two mini muffin tins since the mixture makes 24 mini egg muffins.
- In a large bowl, whisk the eggs with the Dijon mustard.
- In separate bowl, mix together smoked salmon, cheese, and green onion.
- Divide evenly between 24 cups of the greased mini muffin tin.
- Pour egg mixture over top in each mini muffin cup until the cups are mostly full.
- Bake in the oven for 15 to 18 minutes or until eggs are fully cooked and inserted toothpick comes out clean.
- Allow the egg muffins to cool for at least 5 minutes. Run a thin knife around the edge of each of the baked egg cups to remove. Serve warm or cool completely.
Keep scrolling to the recipe card below for the full printable recipe!
Recipe Notes:
- Check the freshness of your eggs by placing them into a bowl of water. If they sink to the bottom they are good to use, if they float to the top then it’s best to discard them.
- Spray or grease the muffin tin well to prevent the breakfast egg muffins from sticking to the pan.
- Be sure to divide the green onions, smoked salmon (or ham) and cheese evenly between each muffin cup to ensure that each egg muffin has an equal amount of flavor in each bite.
- The egg bites are done when they are slightly puffy and lightly golden on top. If you insert a toothpick into the center of a muffin, it should come out clean, and the eggs should start to pull away from the sides of the pan.
Storage Guidelines
You can store these bites in the fridge in an airtight container or covered with plastic wrap for up to four days. Allow them to cool completely before storing.
How to Reheat
Thaw on the counter for 20 minutes or unwrap desired number of egg muffins and arrange on a plate in single layer.
Microwave: Wrap with a paper towel, then microwave for about 1 minute. If they’re frozen, you may need to microwave them for 2 minutes.
Oven: You can also try reheating them in the oven for about 5 minutes or so at 350 degrees F or until heated through.
Recipe FAQs
Are these egg cups freezer-friendly?
Yes! It’s one of those recipes that doesn’t take much time to prepare and makes a relatively large batch so you can eat them for several days or weeks.
To freeze: Place in an airtight container. If stacking them, place parchment paper between them to prevent them from sticking together. You can also store them in a large freezer bag. The bites can be stored in the freezer for up to thee months.
Can you make these mini muffin egg bites in a regular-size muffin tin?
For sure! If you choose to go with a standard muffin pan, I would recommend increasing the baking time slightly. Start with 20 minutes and check them at the 20-minute mark. You may need to place in the oven longer depending on your oven.
Can you add vegetables to these cups?
Yes! I would just recommend that you chop them very finely so that they don’t overwhelm the mini muffins and saute them in a bit of olive oil first to cook them before adding to the egg mixture. Try broccoli or peppers!
Can I use something other than smoked salmon?
Definitely! You can also use other meats like cooked bacon, diced ham or ground turkey or sausage.
Serving Suggestions
These mini egg bites are obviously great for a quick breakfast, but you can also serve them up for lunch or brunch alongside a fresh salad or veggies, potatoes, toast or a toasted English muffin.
Try them with any of these recipes:
- Blueberry Walnut Salad
- Spring Mix Salad
- Asparagus Tomato Salad
- Roasted Garlic Potatoes
- Protein Bagel Recipe
- Easter Veggie Tray
- Easter Bunny Charcuterie Board
You can also eat them by themselves to beat that afternoon slump or serve them up in a lunch box along with these Carrot Zucchini Muffins.
Recipe Variations
- Switch up the protein: Try diced ham, bacon or crumbled sausage instead of smoked salmon.
- Add some veggies: Little bits of broccoli, red bell pepper, yellow onion, red onion or spinach would taste great in these little cups!
- Extra protein: We typically use large whole eggs, but you can sub some of the eggs for egg whites if desired. Alternatively, you can blend the eggs with a bit of cottage cheese to further enhance the protein.
- Try different cheese: Feel free to experiment with pepper jack cheese, mozzarella cheese or even feta cheese for a different flavor profile!
- Add some extra seasoning: Add a pinch of onion powder, garlic powder or black pepper for an extra pop of flavor!
More Tasty Egg Recipes
- Egg White Bites
- How to Bake Eggs in a Muffin Tin
- Healthy Breakfast Burritos
- Pesto Breakfast Sandwich
- Crustless Asparagus Quiche
- Overnight Breakfast Casserole
- Spinach Zucchini Frittata
- Low Carb Egg Salad
Did you make this recipe? Scroll down to leave a star rating and review!
Mini Egg Bites {5-Ingredients}
Ingredients
- 6 large eggs
- 1 tablespoon Dijon mustard
- 3/4 cup finely chopped smoked salmon (can also use ham)
- 1/2 cup shredded cheddar cheese
- 1/4 cup finely chopped green onion
Instructions
- Preheat oven to 400°F (200°C). Spray a mini muffin pan with cooking spray.
- Whisk eggs with mustard until combined. In separate bowl, mix together smoked salmon, cheese, and green onion.
- Divide smoked salmon mixture evenly between 24 cups of the greased mini muffin tin. Pour egg mixture over top until cups are almost full.
- Bake for 15 to 18 minutes or until eggs are set. Cool for 5 minutes. Run a thin knife around edge of each egg cup to remove. Serve warm or cool completely.
Video
Notes
- Check the freshness of your eggs by placing them into a bowl of water. If they sink to the bottom they are good to use, if they float to the top then it’s best to discard them.
- Spray or grease the muffin tin well to prevent the egg muffins from sticking to the pan.
- Be sure to divide the green onion, smoked salmon (or ham) and cheese evenly between each muffin cup to ensure that each egg muffins has an equal amount of flavour in each bite.
- The egg muffins are done when they are slightly puffy and lightly golden on top. If you insert a toothpick into the centre of a muffin, it should come out clean, and the eggs should start to pull away from the sides of the pan.
- To freeze, stack the mini frittatas between small pieces of parchment paper and then wrap in plastic wrap. Frittatas can be stored in the freezer for up to 1 month. Thaw on counter for 20 minutes or unwrap and arrange on plate in single layer then microwave for 30 to 45 seconds or until heated through.
Nutrition
This recipe was originally posted January 2016 and was updated March 2024 to include more helpful tips and photos.
Adapted from Egg Farmers of Ontario
I used honey ham, spinach, and sweet onion finely sliced, cooked for 30 minutes they are awesome!
Love the add-ins — I bet they were delicious! Thanks so much for taking the time to leave a rating and review :)
I sprayed the muffin pan but they still stuck to the bottom…any suggestions?
Hmmm, sorry to hear that they stuck! I haven’t had that happen before, so it may have to do with your muffin pan? One thing to try if your muffins tend to stick is to soak a kitchen towel with steaming hot water and then carefully wring it out until it’s just damp. Then place the towel under the muffin pan and let it sit for about 10 minutes. The moisture from the towel will create steam which will help to loosen the muffins. Another alternative would be to try a mini silicone muffin pan if you have trouble with muffins sticking. Hope this helps!
How many eggs? I don’t find that in the list. Am I missing that?
You’ll need 6 eggs. You can find all of the quantities at the bottom of the post in the recipe card :)
Yummy! The dijon mustard gives these egg bites an unexpected twist! I used ham instead of salmon and substituted red onion, green peppers and mushrooms for the green onions. I am on a diet that wants me to eat 3 eggs in the mornings for protein and this is a wonderful grab and go breakfast.
Ooh love the substitutions — I bet that was delicious! Such a great way to change up the eggs and incorporate some variety! Thanks so much for sharing your feedback on the recipe :)
Healthy and delicious. I just would never use a microwave. They alter the protein structure of food rendering it less available to our bodies. Instead use a toaster oven after thawing.
Glad you enjoyed these mini egg cups! If you prefer to avoid the use of the microwave, you can certainly use a toaster oven instead to reheat them.
Wow…..!!! What a rich color…. I love this recipe. Within two instructions you have given clean description. I used to try new dishes every weekend. This will be my choice for this week. Hope I too get a same rich and yummy egg cups. Keep giving tips…
Thanks Genevieve! Hope you enjoy!