Protein Egg Bites

By Gina Caputo

Protein Egg Bites

I thought about these for weeks before I finally had time to gather the ingredients in my daydreams and experiment with making them happen. With whole eggs, egg whites and chicken sausage, these are high on protein and even higher on deliciousness. Having healthy foods pre-made is often the most sure-fire way to achieve your nutrition goals of increasing protein and reducing fat. The stressors of life often drive us to choices that are convenient so make good food more convenient for you!

You’ll want a well-greased muffin pan and/or silicone baking cups for this. I would not recommend paper baking cups!


  • 6 whole eggs
  • 1 ¼ cup egg whites
  • 250g chicken sausage, diced – I use AmyLu Breakfast Time Chicken Mini Links so this is 14 small sausage links
  • 10 fingerling potatoes (or mini Yukon or red potatoes), boiled and cooked through but still firm, cut in half
  • 1 cup (or a couple big handfuls) of chopped baby spinach leaves
  • ½ tsp sea salt
  • ¼ tsp garlic powder
  • ¼ tsp onion powder
  • ¼ tsp black pepper (optional)
  • Coconut oil spray (or similar) for muffin cups (optional)


  1. Pre-heat oven to 350 and prepare your muffin pan or baking cups by spraying a little cooking spray in each one.
  2. Boil potatoes in a large pot, remove and drain and let cool slightly.
  3. Dice sausage
  4. Chop spinach leaves
  5. Break eggs into a large bowl and add egg whites. Mix vigorously with a fork, whisk or an electric hand blender until fully combined and slightly frothy
  6. Add seasoning and mix again
  7. Place half a potato, flat side down in each muffin cup.
  8. Place a big pinch of spinach into each cup
  9. Place 3-5 pieces of sausage into each cup
  10. Pour egg mixture over top until each cup is ¾ full
  11. Bake for 30 minutes at 350. Check at 25 minutes in case they are already done.
  12. Eat immediately or cool on a wire rack. Wrap individually or in threes in aluminum foil or store in a paper towel lined container in the refrigerator. Reheat in a toaster oven or microwave.