Adding the cottage cheese to the omelette bites boost the protein and adds a creamy texture!

These egg bites have a similar flavour to the Sous Vides Egg Bites from Starbucks with roasted red peppers, spinach, and feta. The Starbucks versions are a great option when on-the-go, however, we love our version as a budget-friendly alternative with fewer ingredients and added stabilizers. Enjoy these egg bites as a quick breakfast or snack! We like to pair 2-3 egg bites with a piece of fruit to complete the meal with carbs! You can also heat up the egg bites and wrap them up in a multigrain tortilla for a quick breakfast wrap!

EGG & COTTAGE CHEESE OMELETTE BITES

 

INGREDIENTS

• 6 eggs
• 1 cup (250g) cottage cheese
• 3 roasted red peppers from a jar
• 3 cups fresh spinach
• ⅓ cup (40g) feta, crumbled

DIRECTIONS

1. Crack the eggs into a large mixing bowl and add the cottage cheese. Use an immersion blender to combine. Alternatively, add the eggs and cottage cheese to a blender and blitz.
2. Cook the fresh spinach in a frying pan until it wilts and most of the water evaporates. Meanwhile, chop the roasted red peppers. Add the vegetables to the egg and cottage cheese mixture. Review the recipe notes for alternative vegetable ideas.
3. Spray a muffin tin with non-stick spray. Then pour the egg mixture into the muffin cups. Top each egg cup with a sprinkle of crumbled feta.
4. Bake at 350°F for 25 minutes. Let cool before removing from the muffin tin. Store in an air-tight container in the fridge. Enjoy them cold or microwave for 30 seconds when you are ready to eat!

NOTES: You can use about 2 cups of any combination of cooked vegetable, cheese, or even meat. For example, steamed broccoli with cheddar or bell peppers with onion and cheddar. 

DIETITIAN THOUGHTS

At Vitality Nutrition our nutritionists encourage clients to build balanced meals using the Fundamental Four model we teach inside our online course and nutrition coaching programs. The Fundamental Four includes four food groups that each offer unique benefits to blood sugar management, energy levels, sport performance and recovery, and more. Let's review a breakdown of the four food groups and how this meal stacks up!

• Protein:  eggs and cottage cheese
• Fat: eggs and feta 
• Volume: peppers and spinach
• Carbs: none in the egg bites - add carbs on the side such as a piece of fruit, toast, or make the bites into an egg wrap to complete the meal with carbs. 

Our dietitians teach you to build meal and snack ideas that are unique to your personal goals whether that be managing a chronic condition, changing body composition, improving energy, building a healthy relationship with food, supporting hormones, or navigating changes in the lifecycle like a pregnancy, breastfeeding, peri-menopause or menopause, and others. While these goals may be unique, a foundation that stays consistent is learning to support blood sugars by building meals and snacks that incorporate protein, fats, fibre, and carbohydrates!

KITCHEN TOOLS

Links to kitchen tools we used in this recipe:

• Immersion blender or regular blender
• Mixing bowl
• Muffin tin

MORE RECIPES!

Looking for recipes using eggs? Try our high-protein breakfast sandwich!

If you are looking for support from a Registered Dietitian to plan balanced, nutritious, and quick meals then click here to learn more about our services. Our team of Registered Dietitians supports clients in-person in Saskatoon and Regina and virtually across Saskatchewan, Alberta, Manitoba, and British Columbia!