Omelette Egg Bites

Name: High-Protein Omelette Egg Bites (Meal Prep)
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Cuisine: American
Ingredients: 1 green bell pepper, diced; 1 medium onion, diced; salt, to taste; 2 cups egg whites; 2 large eggs; 1/2 cup cottage cheese; 1 tbsp hot sauce; seasoning salt, to taste; 1 cup shredded cheddar cheese, divided; 12 cooked chicken or turkey sausage links; cottage cheese, for serving

These omelette egg bites combine egg whites, cottage cheese, sautéed vegetables, and sausage in a muffin-tin format—a high-protein, make-ahead breakfast that reheats easily for busy mornings.

🌍American 🏷️Egg bites 🏷️Omelette bites 🏷️Breakfast 🏷️Meal prep High-protein

🏷️

🏷️Sausage

-0:00

jackiehartlaubonTikTok

Total

40 min

Servings

4

Difficulty

Easy

Est. Cost

$22–$36

Recipe Source

View original recipe

From TikTok · by jackiehartlaub

-0:00

jackiehartlaubonTikTok

Ingredients

1 green bell pepper, diced
1 medium onion, diced
salt, to taste
2 cups egg whites
2 large eggs
1/2 cup cottage cheese
1 tbsp hot sauce
seasoning salt, to taste
1 cup shredded cheddar cheese, divided
12 cooked chicken or turkey sausage links
cottage cheese, for servingoptional

11 Ingredients

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Instructions

1
In a skillet over medium heat, sauté the diced bell pepper and onion.
2
Season the vegetables generously with salt to help draw out moisture and cook until softened. Set aside.
3
In a blender, combine the egg whites, whole eggs, cottage cheese, hot sauce, and seasoning salt.
4
Blend the egg mixture until completely smooth.
5
Preheat your oven to 375°F (190°C). Prepare a 12-cup muffin tin by sprinkling a layer of shredded cheese in the bottom of each cup.
6
Chop the cooked sausage links into small, bite-sized pieces.
7
Distribute the chopped sausage evenly among the muffin cups, on top of the cheese.
8
Add a spoonful of the sautéed vegetable mixture to each cup.
9
Pour the blended egg mixture into each cup, filling them about three-quarters of the way full.
10
Top each cup with the remaining shredded cheese.
11
Bake for 20-25 minutes, or until the egg bites are set and golden brown on top.
12
Let cool for a few minutes in the tin before removing. Serve immediately or store in an airtight container in the refrigerator.

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Tips & Notes

Pro tips

Sauté bell peppers and onions until softened and slightly caramelized to deepen flavor and remove excess moisture before adding to the egg mixture.
Divide the shredded cheddar between the bottom of each muffin cup and the top to anchor the sausage and ensure even melting.
Grease muffin tins thoroughly or use silicone liners to prevent sticking; these bites are delicate when first removed from the tin.
Don't overbake—bites continue to set as they cool, so remove them when the centers are just set to avoid a rubbery texture.

Substitutions

Egg whites → whole eggs (reduce quantity to ~1.5 cups; yolks add richness but increase fat)
Cottage cheese → Greek yogurt (same ratio; will add slight tanginess)
Cheddar → feta or Swiss cheese (feta adds more salt; adjust seasoning salt accordingly)
Bell peppers and onions → diced mushrooms, spinach, or zucchini (sauté first to remove moisture)

Storage & make-ahead

Store cooled bites in an airtight container in the refrigerator for up to 5 days, or freeze for up to 3 months; reheat in the microwave (30–45 seconds) or oven (350°F, 8–10 minutes).