RECIPE : Savory Egg Bites

Introducing an easy addition to your breakfast routine: homemade savory egg bites! These protein-packed egg bites can be prep in advance for the week, they are perfect solution for busy mornings, post-workout fuel, or if you’re in need of a healthy, satisfying snack.

Recipe from Dietitian Renee Chan at True Nosh

Is It OK to Eat Eggs Everyday?

For most people, eating eggs in moderation (ie. 1 egg per day) do not increase the risk of heart disease and stroke in healthy individuals. Eggs are good protein sources and they are such versatile ingredients to make a lot of quick, easy and delicious dishes with ! These egg bites showcase the versatile eggs and can be adapted to include your favorite or leftover) vegetables, cheeses, and herbs.

If you have higher risk for heart disease and/or stroke (including people with diabetes, high cholesterol or already have previous heart issues and/or stroke, it is recommended to take a more cautious approach when it comes to eating eggs (ie. less than 1 egg per week) and reduce your total dietary cholesterol intake (ie. less than 200mg per day).

According to Canadian Nutrient File, 1 medium egg has about 170mg cholesterol – all coming from the egg yolk. You can use egg whites to help reduce overall intake of cholesterol and still enjoy eggs as part of your diet regularly.

Bottom line is that you can still incorporating eggs into a healthy diet that emphasizes fruits, vegetables, whole grains, and lean proteins.

Savory Egg Bites

Introducing an easy addition to your breakfast routine: homemade savory egg bites! These protein-packed egg bites can be prep in advance for the week, they are perfect solution for busy mornings, post-workout fuel, or if you’re in need of a healthy, satisfying snack.
Prep Time 5 minutes
Cook Time 10 minutes
Course Appetizer, Breakfast
Cuisine American
Servings 10 servings
Calories 169 kcal

Equipment

  • oven

Ingredients
  

  • 20 eggs whisked
  • 1 medium sized bell peppers diced
  • 1/4 garlic cloves minced
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 cup cheddar shredded

Instructions
 

  • Whisk ingredients together
  • Ladle into 20 lined muffin tray. Makes 20 egg bites.
  • Bake in the oven at 350F for 10-12 mins until fully cooked
Keyword gluten-free, grain-free, nut free, one pan, soy free

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