High Protein Kale and Mushroom Egg Bites
These veggie loaded kale and mushroom egg bites make it easy (and delicious!) to get more colorful foods in at breakfast. With 8 grams of protein per egg cup, all these ingredients are chopped, blended, then baked to perfection for a meal prep friendly high protein egg bite.
*This recipe was developed as part of a paid instagram partnership for Cal-Organic Farms. As always, I only use and recommend products that I absolutely love!
Getting enough colorful foods in during the day should really begin with your first meal… breakfast!
It may feel easy to serve up a side of freshly washed berries or enjoy a peanut butter banana toast for some fruit servings but finding space for vegetables in the morning tends to be more of a challenge for most people. Personally? I prefer to mix them into egg dishes like these kale and mushroom egg bites.
Loaded with stemless kale and finely diced mushrooms, each blended egg cup is full of vegetables, flavor, and nutrition. At 90 calories and 8 grams of protein per bite, these high protein egg cups with cottage cheese are meal prep friendly and have enough protein to keep you feeling nourished and satisfied.
Pair these kale and mushroom egg cups with a side of fruit and some whole grain toast for a balanced breakfast that you’ll love having ready to go in the morning.
Let’s get to the recipe!
Why you’ll love these high protein egg bites:
You’ll love these kale and mushroom egg bites because they are:
High in protein: With 8 large eggs and a full cup of low fat cottage cheese, each one of these egg cups has around 90 calories and 8 grams of protein. I suggest eating 2 to 3 egg cups per meal with a side of fruit and whole grain toast for a balanced breakfast.
Loaded with veggies: A full cup of chopped stemless kale and diced mushrooms will help you get your colorful food servings in first thing in the morning! I do recommend using stemless kale for this recipe to ensure it softens enough while your egg cups bake.
Blended: These high protein egg cups have a really creamy and soft texture because the eggs, seasonings, and cottage cheese are all blended together until smooth.
Full of flavor: Each egg cup is loaded with fresh vegetables, seasonings, and then topped with a sprinkle of feta cheese for some additional flavor that you’ll love.
Meal prep friendly: These kale and mushroom egg bites are super easy to prep on a sunday and store in the refrigerator throughout your week. Simply toss a few into your lunch or warm them up in the microwave for an easy breakfast option.
You’re going to love these cottage cheese egg cups! Now let’s get into the flavorful ingredients you will need to make them:
Ingredients you’ll need:
Egg cups are one of my favorite breakfasts to meal prep because they only require a few ingredients, are a low calorie and high protein breakfast option, and can be filled with so many different flavors.
For these kale and mushroom egg cups you’ll need:
Eggs: Eggs are loaded with protein, choline, Vitamin D, and the carotenoid lutein which is essential for brain health. I recommend using the whole egg, including the yolk, because both the yolk and the white component of the egg offer different nutrients.
Cottage cheese: Cottage cheese is a fantastic way to to boost the protein of each egg cup…plus it adds a creamy texture! If you prefer your egg cups without cottage cheese, simply sub the cottage cheese for 1/2 cup of milk and a sprinkle of cheddar cheese instead.
Stemless kale: You can buy a head of kale and remove the stems yourself or buy pre-chopped bags of stemless kale like these bags by Cal-Organic Farms. Then, finely chop your kale into small pieces so that it softens up while your egg cups bake.
Mushrooms: Mushrooms are a delicious plant-based ingredient to include in your egg cups, breakfast hash, or egg bakes. They are rich in B-vitamins, have some fiber, and offer naturally occurring vitamin D. Finely dice your mushrooms for this recipe!
Seasonings: Salt, pepper, and garlic powder are all you will need.
Feta cheese: Add a sprinkle of feta cheese to balance out the veggie flavor of the kale and mushrooms!
That’s all you’ll need!
Step by Step Instructions:
You’ll have these high protein egg cups ready to eat in no time. Here’s how you make them:
1) Add your eggs, cottage cheese, and seasonings to a blender or blender cup.
2) Blend until smooth.
3) Finely dice your stemless kale and mushrooms. Then, remove the blender blade and use a spatula or wooden spoon to stir your freshly chopped vegetables into your egg mixture.
4) Use a silicone muffin pan or line your muffin pan with silicone liners and fill each cup to the top with the egg mixture. Sprinkle each egg cup with feta cheese and bake until cooked through.
5) Serve your egg cups immediately or store in a glass container in the refrigerator to enjoy throughout the week.
Swaps, substitutions, and serving suggestions:
One of the reasons why egg cups are such a fantastic breakfast to meal prep is because they can be filled with so many different flavors and ingredients. This not only helps to change up the nutrition but also keeps you from feeling like you are eating the same breakfast over and over again.
Here are some other ways that you can make these egg cups:
Change the veggies: These kale and mushroom egg bites are delicious but you can fill your egg cup recipe with any veggies that you have on hand. Diced bell peppers, fresh spinach, or chopped onions are all delicious options.
Skip the blended cottage cheese: Cottage cheese is a popular ingredient to mix into your egg cups but if you prefer to make your egg cups without cottage cheese then simply blend them with milk instead.
Add some spice: Diced jalapeños, cayenne pepper, or a can of spicy green chiles would be delicious in a spicy egg cup recipe.
Keep them simple: Let the seasonings shine through your egg cup recipe by keeping your ingredients simple. All you’ll need is eggs, milk, seasonings, and some cheese if you want it. If simplicity is what you’re after, you’ll love these blended cottage cheese egg bites!
Add more protein: If you want an egg cup without cottage cheese but still want to add extra protein then you can add in diced ham, chopped chicken, or even cooked ground beef to your egg cups.
And more! Make these egg cups your own and tag me on instagram with any fun ideas you come up with!
Recipe FAQ:
What is the best way to store these kale and mushroom egg cups?
Bake your egg cups then store them in an air tight container in the refrigerator for up to 5 days. When you are ready to eat, toss them in the microwave for 30-45 seconds or until fully warmed through.
I prefer to make egg cups without cottage cheese. What are other protein ingredients I can add?
Want to skip the cottage cheese? No problem! Each egg adds around 7 grams of protein but you could also add other protein ingredients like cheddar cheese, meat, silken tofu, or a high protein milk like fairlife ultra filtered milk.
How many calories and grams of protein are in these high protein egg cups?
While the nutrition will vary slightly depending on the brands that you use, each one of these kale and mushroom egg cups has around 90 calories and 8 grams of protein per cup.
Have 2 or 3 egg cups for breakfast with a side of berries and whole grain toast for a balanced breakfast.
Other meal prep friendly breakfast ideas
Looking for other breakfasts to meal prep? I have a few on my blog that I think you will love:
Blackberry Baked Oatmeal
Jalepeno Cheddar Cottage Cheese Bagels
Creamy Strawberry Chia Seed Pudding (High protein!)
Blended Cottage Cheese Egg Bites
Mango Overnight Oats
Kale and Mushroom Egg Bites
These veggie loaded kale and mushroom egg bites make it easy (and delicious!) to get more colorful foods in at breakfast. All the ingredients are chopped, blended, then baked to perfection for a meal prep friendly high protein egg bite!
Ingredients
Instructions
- Preheat your oven to 350.
- Add your eggs, cottage cheese, and seasonings to a blender and blend until smooth. Finely chop your kale and mushrooms then stir them into the egg mixture.
- Use a silicone muffin sheet and fill each cup entirely with the egg and kale mixture. Top each egg cup with feta cheese to taste.
- Bake for 21-23 minutes and enjoy!
*These blogs may contain affiliate links. Any purchase made through my links gives me a small commission and supports Lauren Twigge Nutrition
Hey! I’m Lauren
I’m a Registered Dietitian and busy toddler mom committed to bringing you delicious, nutritious, and easy-to-make recipes!