These muffin-tin egg bites make for an easy, nutritious protein-packed breakfast, lunch or dinner for the whole family.
Egg bites (or muffin-tin omelettes or frittatas) have become a classic egg dish over the last few years. And for good reason – they’re easy, delicious and nutritious! We love making these for an easy weeknight dinner when we’re running to and from activities. And one of the best parts is that they are so versatile and you can customize them how you (and your kiddos) like! The Dietitian in me loves that they are packed full of essential nutrients that are important for growth and development, and the mom in me loves that my kids love them, and they take no time at all to throw together.
Egg bites are customizable
Below I’m sharing 2 recipes that we like (a sweet option and a savory option), but honestly, these eggs bites are so versatile that pretty much anything goes. For those of you who prefer savory, dice up your favourite veggies, leftover diced meat (or tofu) and throw in your choice of herbs and/or spices and top with your favourite cheese. For sweet-lovers, toss in some fresh or frozen berries, shredded coconut, cinnamon, a bit of vanilla, and then top with maple syrup after they’re cooked.
Why eggs are so nutritious:
The star ingredient in this recipe is obviously…eggs. For those of you who have been reading my blog for a while, you know that I’m in love with eggs for so many reasons. Eggs are a fantastic source of protein, Iron, Vitamin B-12, Vitamin D and Vitamin A – all important essential nutrients for kids (and adults). Protein helps to keep kids fuller longer and helps to sustain their energy and blood sugar levels throughout the day (which can help them to concentrate and focus during class).
We make these ahead, freeze them and reheat them for busy mornings (and pair them with whole grain toast or an English muffin), or, as mentioned above, I make them for dinner when time is tight and we’ve got activities to get to. We LOVE breakfast for dinner around here, and often pair these with pancakes, bacon and fruit salad. My kids love topping them with ketchup (yes, this is ok!), hot sauce or salsa.
For best results, make sure that you grease a muffin tin well (or use these parchment baking cups!), and ensure that they are fluffy and well-cooked before taking them out of the oven. They will shrink down (this is normal), but will taste delicious nonetheless. You can also use silicone muffin trays, silicone muffin cups or these parchment muffin cups for less fuss and mess.
How to make egg bites baby-friendly:
If you’ve got a wee one who has recently started solids, these are a perfect food to introduce early on! Eggs are packed full of nutrients that are important for babies growth and development and offer dietary iron, which is particularly key at around 6-12 months of age. The best way to customize for baby is to make them in a mini muffin tin (which makes them perfect for baby’s to grab with their palm), without any added salt, sugar or anything too spicy (or hard like whole nuts or seeds). Grating veggies and fruit into these is the best option to avoid choking.