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If you’ve ever eyed those fancy coffee shop egg bites and wondered if you could pull off something just as good at home, you’re in the right place. These high-protein chicken sausage egg bites are loaded with savory chicken sausage, crisp red bell pepper, creamy cottage cheese, spinach, and a sprinkle of freshly grated parmesan for good measure. ,The result? A velvety, satisfying bite with a golden top that actually makes me look forward to breakfast (and I am not a morning person).

The real magic here is how easy these chicken sausage egg bites are to prep ahead. Blending cottage cheese with mashed white beans gives you that creamy, almost decadent texture; no heavy cream needed, just a whole lot of protein. Everything comes together in one bowl and a muffin tin, so you end up with a dozen tidy, protein-packed bites and barely any dishes to wash.

That’s the kind of weekday win I can actually get behind. Three of these muffins make a surprisingly filling breakfast, but if you’re more of a ‘just need a little something’ person, try one alongside my Low-Fat Oat & Cottage Cheese Mini Pancakes instead of the usual scrambled eggs. It’s a small swap, but it makes breakfast feel a bit more interesting, and honestly, a lot more satisfying.

high-protein chicken sausage egg bites ingredients — Not pictured: Cottage cheese, salt + pepper, and milk.

Key Ingredients & Substitutions

White Beans: Mashed white beans are my secret for making these filling and creamy, with a little extra fiber to keep you full. The best part? If you blend them up with the cottage cheese, you won’t even know they’re there. I usually grab cannellini or Great Northern beans, but honestly, whatever’s in the pantry works.
Baby Spinach: Adds a mild, earthy green flavor and shrinks into the egg mix as it bakes.
Cherry Tomatoes: Add a slightly tart, sweet note.
Red Bell Pepper: Brings a sweet, crisp crunch, balancing the savory egg base with a natural fruitiness.
Parmesan Cheese: Adds a salty, nutty, umami-rich depth that elevates the overall flavor profile.

Substitutions

Chicken Sausage: You can swap in ground chicken or even lean ground beef if you have it. No need to make a special grocery run.
Veggies: Almost any veggies in your fridge will do.
Parmesan Cheese: Replace with cheddar, mozzarella, Mexican blend, or even a little crumbled feta; all work here. Use what you love.

How to Make the High-Protein Chicken Sausage Egg Bites

Preheat the oven to 350F and grease a 12-cup muffin tin.
Chop the bell pepper and chicken sausage, slice the tomatoes, and tear the baby spinach. Evenly distribute among the 12 cups.
In a high-speed blender, add the eggs, white beans, garlic, salt + pepper, and milk. Blend until creamy.
Pour mixture into tins, about 3/4 full. Grate Parmesan over.
Bake for 20-35 minutes, unil the centers are set and the tops are just turning golden.
Let cool for about 20 minutes in the tin before removing.

Storage, Reheating & Freezing

Refrigerator: Once cooled, transfer the chicken sausage egg bites to an airtight container with a paper towel at the bottom to absorb excess moisture. They’ll keep for 4 or 5 days, if they last that long.
Freezer: Flash-freeze egg bites on a baking sheet for 1 hour, then transfer them to a freezer-safe zip-top bag. Freeze for up to 2 months. Thaw overnight in the fridge before reheating.
Reheating: For fridge-stored bites, a quick 30 to 45 seconds in the microwave does the trick. If you’re starting from frozen, go 90 seconds at half power, then finish with 30 seconds on high.

Frequently Asked Questions

It is natural for egg bites to expand while baking and settle slightly as they cool. To minimize excess sinking, avoid over-whisking the eggs, which incorporates too much air into the batter.

Yes. You can omit the white beans entirely or replace them with an equal amount of extra cooked vegetables, such as diced bell peppers or spinach. Keep in mind that omitting the beans will lower the fiber content per serving