Veggie egg bites recipe

We know breakfast is one of the most important meals of the day, and with these veggie egg bites you can make the most of your morning meal.

These bites are packed with performance-boosting betaine and nitrate from the spinach, and amino acids and electrolytes from the meat, dairy, and cheese that are vital during times of high physical activity.

Servings: 8 (2 bites per serving)


  • 12 eggs
  • 3 tablespoons of soy, oat, almond, whole, or 2% milk, or Fage whole yogurt
  • 1 teaspoon salt
  • 1 tablespoon olive oil
  • 8 slices of turkey bacon, cut into ¼-inch strips
  • 1 tablespoon garlic, minced into a paste
  • 1 cup leeks cut into ¼-inch rings (soak or rinse leeks to remove sand)
  • 1 cup red bell pepper, diced
  • 1 cup cremini mushrooms, cut into ¼-inch slices
  • 2 cups spinach (this will wilt down quite a bit)
  • ½ cup feta or brie cheese (if using brie cut into ¼-inch pieces)
  • Optional garnish: chopped or torn fresh, leafy herbs (basil, parsley, cilantro, or dill)


  1. Heat the oven to 350 degrees.
  2. Crack the eggs into a medium mixing bowl. Add yogurt or milk of choice, a pinch of salt, and herbs of choice (optional). Whisk until the egg yolks and whites are blended.
  3. Warm the olive oil in a 12-inch oven-safe nonstick skillet. Add turkey bacon and cook for 3 minutes.
  4. Add vegetables, starting with garlic, leeks, and red bell peppers. Stir occasionally, then add mushrooms or any softer vegetables. Continue to cook for 3 minutes, then add spinach to wilt. Season with salt to taste. Let the cooked vegetables cool for a few minutes.
  5. Grease 16 muffin cups. Divide vegetable mixture evenly into cups, and then pour eggs over top until the cup is about ¾ full. Add cheese to the top of each cup.
  6. Bake for 13 to 17 minutes, until the eggs are puffed and appear cooked and the center of the egg bites jiggles when touched.
  7. Place pans on cooling racks until bites are cool enough to eat. 

Nutrition facts (per serving)

220 calories; 20 g protein; 5 g carbohydrates; 1 g fiber; 13 g fat

Customize this recipe for your goals

  • Stay active: Top with fresh tomato salsa, a great source of lycopene, which aids circulation and can improve energy and focus during the day.
  • Destress: Substitute the milk or milk alternative with whole yogurt such as Fage to increase the probiotics and support gut health. You can also add a handful of strawberries or tart cherries to complement these savory bites with a touch of sweet that also contains naturally occurring melatonin and can help influence circulating levels and support your sleep cycle.
  • Maximize performance: Pair these bites with a fruit salad to help top off your glycogen store before a session or to replenish glycogen after a session to ensure performance and recovery is maximized.

Interested in more ways to stay healthy and strong at home? Visit for daily workouts, mindset practices, and more.


About the Author

Michael Ferguson

Michael Ferguson, DTR, is the director of culinary operations at EXOS. He develops and oversees nutritional customization, kitchen / restaurant design, contract review, recipe development, and daily operations.

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