Uploaded June 2026 | Updated September 2026, 48 minutes ago
The hardest meal to hit your protein on is breakfast — most of them are all carbs and
no staying power. These cottage cheese egg bites fix that: 37g of protein, prep once,
and you've got breakfast handled for the whole week. This is meal one of the 1,600-calorie day.
HIGH-PROTEIN COTTAGE CHEESE EGG BITES
Makes 15 bites (5 servings of 3)
MACROS
Per serving (3 egg bites): 323 cal | 36g protein | 5g carbs | 17g fat
With 3/4 cup mixed berries: 383 cal | 37g protein | 20g carbs | 18g fat | 5g fiber
Whole batch (15 bites): 1,613 cal | 180g protein | 26g carbs | 87g fat
INGREDIENTS
- 9 large eggs
- 1 cup liquid egg whites
- 1 1/2 cups 2% cottage cheese
- 7 oz lean turkey or chicken breakfast sausage, cooked and crumbled
- 3/4 cup shredded reduced-fat cheddar
- 2 cups fresh spinach, chopped
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp garlic powder
- 1/4 tsp onion powder
- Cooking spray
- 3/4 cup mixed berries per serving, to serve
INSTRUCTIONS
1. Heat the oven to 350F. Spray a muffin tin (you'll fill 15 cups total) and set it on a baking sheet.
2. Cook and crumble the sausage in a skillet over medium heat until browned, about 5-6 minutes. Set aside.
3. Add the eggs, egg whites, cottage cheese, and all the seasonings to a blender. Blend until completely smooth — this is what makes them creamy and custardy instead of lumpy.
4. Fold in the cooked sausage, cheddar, and chopped spinach by hand.
5. Fill each muffin cup about 3/4 full.
6. Place a dish of hot water on the lower oven rack. This water bath keeps the bites soft instead of rubbery.
7. Bake 22-25 minutes, until the centers are just set.
8. Rest in the tin 10 minutes, then lift out. Cool completely before storing.
STORAGE
Keep in the fridge up to 5 days, or freeze and reheat from frozen (60-90 seconds).
Reheat refrigerated bites 30-45 seconds. Add fresh berries when serving.
🍳 Get my High Protein Low Carb cookbook — 15 recipes, instant download:
dkmkt.com/products/high-protein-low-carb-the-cooking-with-dave-cookbook
The hardest meal to hit your protein on is breakfast — most of them are all carbs and
no staying power. These cottage cheese egg bites fix that: 37g of protein, prep once,
and you've got breakfast handled for the whole week. This is meal one of the 1,600-calorie day.
HIGH-PROTEIN COTTAGE CHEESE EGG BITES
Makes 15 bites (5 servings of 3)
MACROS
Per serving (3 egg bites): 323 cal | 36g protein | 5g carbs | 17g fat
With 3/4 cup mixed berries: 383 cal | 37g protein | 20g carbs | 18g fat | 5g fiber
Whole batch (15 bites): 1,613 cal | 180g protein | 26g carbs | 87g fat
INGREDIENTS
- 9 large eggs
- 1 cup liquid egg whites
- 1 1/2 cups 2% cottage cheese
- 7 oz lean turkey or chicken breakfast sausage, cooked and crumbled
- 3/4 cup shredded reduced-fat cheddar
- 2 cups fresh spinach, chopped
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp garlic powder
- 1/4 tsp onion powder
- Cooking spray
- 3/4 cup mixed berries per serving, to serve
INSTRUCTIONS
1. Heat the oven to 350F. Spray a muffin tin (you'll fill 15 cups total) and set it on a baking sheet.
2. Cook and crumble the sausage in a skillet over medium heat until browned, about 5-6 minutes. Set aside.
3. Add the eggs, egg whites, cottage cheese, and all the seasonings to a blender. Blend until completely smooth — this is what makes them creamy and custardy instead of lumpy.
4. Fold in the cooked sausage, cheddar, and chopped spinach by hand.
5. Fill each muffin cup about 3/4 full.
6. Place a dish of hot water on the lower oven rack. This water bath keeps the bites soft instead of rubbery.
7. Bake 22-25 minutes, until the centers are just set.
8. Rest in the tin 10 minutes, then lift out. Cool completely before storing.
STORAGE
Keep in the fridge up to 5 days, or freeze and reheat from frozen (60-90 seconds).
Reheat refrigerated bites 30-45 seconds. Add fresh berries when serving.
🍳 Get my High Protein Low Carb cookbook — 15 recipes, instant download:
dkmkt.com/products/high-protein-low-carb-the-cooking-with-dave-cookbook
