These scrumptious excessive protein egg bites are available in at 10g protein every, for less than 82 energy. Which suggests you may eat 3 of them and hit 30g protein for breakfast at beneath 250 energy. Simple to make, and keto pleasant too!

Please be happy to make use of the Soar to Recipe Button on the high of the web page to get straight to this excessive protein egg chunk recipe.

In case your every day protein goal is 100 grams (or greater,) then you might want to be hitting no less than 30g by breakfast, which isn’t at all times straightforward. A single egg has solely about 6 grams of protein, and most breakfast meats are extra fats than protein. So you may eat loads of energy with a meal of bacon or sausage and eggs in the event you’re aiming for 30 grams of protein with breakfast.

These excessive protein egg cups are comparatively low in energy for the quantity of protein they’re bringing to the desk, AND they’re tremendous tasty!

One other main problem for getting sufficient protein at breakfast is an absence of time. Most handy breakfast meals are carb heavy and protein gentle, and in the event you’ve acquired a busy morning schedule, then getting a wholesome, excessive protein breakfast is hard to do.

These excessive protein egg bites may be made forward and refrigerated (or frozen) and reheated in simply seconds within the microwave.

Not like different egg cups and frittatas that I’ve made, these excessive protein egg bites have cottage cheese blended in with the eggs, and likewise comprise a mixture of entire eggs and liquid egg whites. This will increase the protein, whereas retaining the fats and energy decreased.

I additionally used Canadian Bacon, which is like ham and has 10g protein per serving for a comparatively low quantity of energy. You can substitute it with deli ham, however it could lower the protein and enhance the energy for a similar quantity used. To alter it up you may as well use bacon or sausage, however each of these will certainly decrease the protein and enhance the fats energy.

I included some cornstarch in these excessive protein egg cups, which improves the consistency and retains them from hardening up like baked eggs are inclined to do. This softness makes them extra nice texturally, and likewise permits for them to be squished.

Why would I wish to squish them, you ask?

As a result of they’re the proper measurement to make an excellent fast egg sandwich once you squish one onto a toasted English muffin.

The above picture reveals an English muffin sandwich with one egg cup on it. The English muffins we like are Bay’s sourdough (not sponsored, simply actually like these) they usually have 5g protein per muffin. So you can additionally do one English muffin toasted, and squish one egg cup onto every half for 2 open confronted sandwiches.

That’s 25g protein proper there.

And in the event you add a scoop of zero carb protein powder to your morning espresso for one more 25 grams – you’re already at a satisfying 50g protein for the day, for round 500 energy give or take.

There are soooo many potential variations to the flavour combos in these protein packed egg cups! You can substitute the tomato and basil with spinach and feta cheese, or cheddar and salsa, or buffalo sauce and blue cheese, or sautéed mushrooms and goat cheese with somewhat contemporary thyme – actually I might go on and on!

Lastly, somewhat than make these excessive protein egg cups, you may make life even simpler by baking the elements in a single non-stick casserole dish and chopping it into squares or wedges to serve. You would need to bake this longer to get it to set – I’d begin at half-hour, however be ready to go so long as 45 to get it absolutely cooked by way of within the heart.

I hope these excessive protein egg cups make your mornings simpler and extra scrumptious – and likewise make it a breeze to hit your every day protein consumption objectives! Let me know what you suppose in the event you attempt them – and when you’ve got extra artistic taste combos then please additionally share with the remainder of us within the feedback!

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