Healthy and Protein Rich Simple Egg Bites

Healthy and Protein Rich Simple Egg Bites | 31Daily.com

 

Quick breakfasts in the morning can still be healthy and delicious with these protein-rich simple egg bites made with favorite and seasonal vegetables. An excellent breakfast on the go or healthy snack.




Starbucks new Sous-vide egg bites premiered earlier this year in select Starbucks locations. Sous-vide refers to a French culinary technique where vacuum-sealed food is cooked in a water bath at a precise temperature.

Have you tried them? They’re good. And an excellent and healthy option for rushed mornings or quick pick-me-up snacks.

“People are more conscious of what they are eating,” said Eveline Chao-Rivera, Starbucks brand manager. “Many are skipping out on bread and focusing on nutritious protein to fuel their increasingly busy days.”

A variation on the classic frittata, these Starbucks egg bites come in two flavors: Bacon & Gruyere (310 calories per two bites and 19 grams of protein) and Egg White & Roasted Red Pepper with spinach and Monterey Jack cheese (170 calories and 13 grams of protein).

Water bath technique aside, egg bites closely resemble a classic frittata in mini form. Which means, they can be made with countless combinations of ingredients, using whatever vegetables are the freshest at your market. Delicious combinations include sliced leeks, asparagus and zucchini; caramelized onions, sliced roasted red bell peppers, and mushrooms; or sliced artichokes, peas and chopped green garlic.

Egg bites simply use a classic frittata recipe and portion the mixture into mini muffin cups. A perfect bite size and healthy breakfast for busy mornings.

Simple Egg Bites

Ingredients

3 scallions, white and light green parts, thinly sliced
2 tablespoons chopped fresh parsley
1/2 cup baby spinach leaves roughly chopped
8 large eggs
1/2 teaspoon salt
1/4 teaspoon pepper
1 1/2 cups milk
1/2 cup shredded cheese (Swiss, Parmesan or Gruyere), divided

Yield: 48 egg bites

Preparation

Preheat oven to 350°F. Coat two 24-cup nonstick mini-muffin pans with cooking spray. Place mini muffin pans on foil-lined baking sheets.

Scatter scallions, parsley, and spinach in the bottom of each cup.

Whisk eggs, shredded cheese, and salt and pepper in a large bowl. Whisk in milk until smooth. Transfer to a cup with a pour spout (like a glass measure) and fill each muffin cup with egg mixture. Top each cup with a pinch of shredded cheese.

Bake until egg bites are puffed and browned on top, about  25 – 30 minutes, rotating pans from top to bottom racks and turning back to front about halfway through.

Allow to cool in the pan for a minute or two. Run a spoon around the edges of each egg bite to loosen and then scoop the bite out onto a wire rack to cool. Serve warm or at room temperature.

 

1/2 Recipe Simple Egg Bites

Note: For my little family, I usually cut this recipe in half as follows.

2 scallions, thinly sliced
1 tablespoon chopped fresh parsley
1/4 cup baby spinach leaves roughly chopped
4 eggs
1/4 teaspoon salt
1/8 teaspoon pepper
3/4 cups milk
1/4 cup shredded cheese (Swiss, Parmesan or Gruyere), divided

Nutrition Facts

MyFitnessPal

Serving size is 2 egg bites.




Healthy and Protein Rich Simple Egg Bites | 31Daily.com

 

 

Pin It

Healthy and Protein Rich Simple Egg Bites | 31Daily.com

Written by 

Stephanie Wilson is an author, blogger, publisher, and former television news writer and producer. She lives in the Puget Sound area with her husband and teenage son.