Protein-Packed Salmon & Bacon Egg Bites Recipe by Chef Shaun & Dominique 🇹🇹 Foodie Nation

High Protein Egg Bites:

Yield: 12 mini bites | Serving size: 2 bites

Prep Time: 10 min | Cook Time: 20 min | Total Time: 30 min

🧂 Ingredients (Base Recipe)

● 6 whole eggs

● 1⁄2 cup (120g) cottage cheese

● 1⁄4 cup (30g) feta cheese, crumbled

● 1 cup (30g) fresh spinach, chopped

● 1⁄4 tsp salt (or to taste)

● 1⁄4 tsp white or black pepper

● 1 tbsp olive oil (optional – for richness)

󰠉 Instructions

1. Preheat oven to 350°F (175°C). Lightly grease a 12-cup muffin tin or

use silicone liners.

2. Blend eggs, cottage cheese, salt, and pepper until smooth.

3. Fold in chopped spinach and crumbled feta.

4. Pour mixture evenly into muffin cups, filling 3⁄4 full.

5. Bake 18–22 minutes, or until centers are set.

6. Let cool slightly before removing. Store in fridge (up to 4 days) or

freeze (up to 1 month).

📊 Nutrition Facts (Per 2 Bites)

(Base recipe only — no add-ons)

● Calories: ~140 kcal

● Protein: ~13g

● Fat: ~9g

● Carbs: ~2g

● Sugar: ~1g

● Fiber: ~0.5g

➕ Optional Add-Ins (Per Full Batch)

Veggies (1/2 cup each unless noted):

● Bell peppers (crunch + vitamin C)

● Mushrooms (umami + B vitamins)

● Zucchini (moisture + fiber)

● Cherry tomatoes (1⁄4 cup – antioxidants)

Proteins:

● Chicken sausage (1⁄2 cup – +6g protein)

● Smoked salmon (1⁄4 cup – omega-3s)

● Turkey bacon (2 strips – +4g protein)

Flavor Boosters:

● Fresh basil (2 tbsp), thyme, or dill

● Garlic powder or smoked paprika (1⁄2 tsp)

● Chili flakes (1⁄4 tsp)

Healthy Fats:

● Pesto (2 tbsp – depth + healthy fats)

● Chopped olives (2 tbsp)

● Ground flaxseed (1 tbsp – fiber + omega-3s)

💡 Perfect For

● Meal prep

● Grab-and-go breakfast

● Post-workout snack

● Kids' lunchboxes

● Low-carb/high-protein diets