If you’re looking for a high-protein snack that’s both satisfying and delicious, look no further than these high-protein tuna melt egg bites. Imagine all the gooey, melty cheese, savory tuna, and fluffy eggs packed into a bite-sized, protein-packed little morsel. Whether you’re having them for breakfast, lunch, or a quick snack, these egg bites will fuel you up and keep you satisfied. Trust me, you’re going to love these!
Why You’ll Love High-Protein Tuna Melt Egg Bites
These little bites of goodness are the perfect combination of flavor and nutrition. Here’s why they’re such a hit:
Versatile: You can enjoy these on their own or pair them with a side salad or veggies for a full meal. They’re great for any time of the day.
Budget-Friendly: Tuna is an affordable protein source, and eggs are packed with nutrients. Together, they make a meal that’s both satisfying and easy on your wallet.
Quick and Easy: Prep them in just a few minutes, pop them in the oven, and in no time, you’ve got a delicious snack or meal.
Customizable: You can adjust the amount of cheese, tuna, or seasonings to suit your taste. Add a little spice with jalapeños or fresh herbs for an extra kick.
Crowd-Pleasing: These egg bites are so flavorful and easy to eat, they’re perfect for meal prep or serving at gatherings.
Ingredients in High-Protein Tuna Melt Egg Bites
These little bites are packed with protein and flavor, thanks to a handful of simple ingredients. Here’s what you’ll need:
Canned Tuna: A great source of protein, the tuna adds a rich, savory flavor that pairs perfectly with eggs and cheese.
Eggs: The base of the egg bites, eggs provide structure and a soft, fluffy texture. They’re also packed with protein.
Shredded Cheese: The melty, gooey cheese creates that “melt” effect we all love. You can use cheddar, mozzarella, or a mix of both for extra flavor.
Greek Yogurt: Adds creaminess and a little tang, helping the egg bites stay moist and tender.
Green Onion: Fresh green onions bring a slight crunch and mild onion flavor that balances out the richness of the other ingredients.
Garlic Powder: A little garlic powder for seasoning adds depth of flavor without overpowering the tuna.
Salt and Pepper: Essential for seasoning and bringing all the flavors together.
Olive Oil: A light spray to grease your muffin tin and prevent sticking.
(Note: the full ingredients list, including measurements, is provided in the recipe card directly below.)
Instructions
Let’s get these high-protein egg bites into your belly!
Preheat Your Oven: Start by preheating your oven to 375°F (190°C). You want the oven nice and hot to ensure your egg bites cook evenly.
Prepare the Muffin Tin: Spray your muffin tin with a light coating of olive oil to prevent sticking. You’ll be baking these in the muffin tin, so make sure each cup is well-greased.
Mix the Ingredients: In a large bowl, whisk together the eggs, Greek yogurt, garlic powder, salt, and pepper. Stir in the drained tuna, shredded cheese, and chopped green onions. The mixture should be thick and well-combined.
Fill the Muffin Tin: Spoon the egg mixture into each muffin cup, filling them about 3/4 of the way. This will give them room to puff up as they bake.
Bake to Perfection: Place the muffin tin in the oven and bake for about 15-18 minutes, or until the egg bites are set and lightly golden on top.
Cool and Enjoy: Let the egg bites cool for a few minutes before removing them from the muffin tin. They’re best enjoyed warm but are also delicious cold, making them perfect for meal prep.
Nutrition Facts
Servings: 12
Calories per serving: 90
Preparation Time
Prep Time: 10 minutes
Cook Time: 15-18 minutes
Total Time: 25-28 minutes
How to Serve High-Protein Tuna Melt Egg Bites
These egg bites are incredibly versatile and can be served in a variety of ways:
- Serve them with a side of mixed greens or a crunchy salad for a full, satisfying meal.
- Pair them with some fresh fruit or a smoothie for a balanced breakfast.
- Pack them for a protein-packed snack or lunch on the go.
- For an extra kick, top them with some hot sauce or a dollop of sour cream.
Additional Tips
- For extra flavor, try mixing in some chopped bell peppers or spinach to the egg mixture.
- You can swap the canned tuna for shredded chicken or cooked ground turkey for a different take.
- These egg bites can be stored in an airtight container in the fridge for up to 3 days.
- To reheat, simply pop them in the microwave for 30 seconds to 1 minute or heat them in the oven for a few minutes.
FAQ’s
1. Can I use fresh tuna instead of canned?
Yes, you can use fresh cooked tuna. Just make sure it’s flaked before adding it to the mixture.
2. Can I make these egg bites ahead of time?
Absolutely! These egg bites are perfect for meal prep. You can make them in advance and store them in the fridge for up to 3 days.
3. Can I use a different type of cheese?
Yes! Feel free to swap out cheddar for mozzarella, gouda, or any cheese you prefer.
4. Can I freeze these egg bites?
Yes, these egg bites freeze well. After they’ve cooled, place them in a freezer-safe container or bag and freeze for up to 2 months.
5. Can I use egg whites instead of whole eggs?
Yes, you can use egg whites if you want a lower-fat version. The texture may be slightly different, but they’ll still be delicious!
6. Can I add vegetables to these egg bites?
Definitely! You can add chopped spinach, bell peppers, or mushrooms for an extra veggie boost.
7. How do I know when the egg bites are done?
The egg bites are done when they’re set in the middle and lightly golden on top. You can insert a toothpick into the center to check for doneness.
8. How many egg bites is one serving?
Each serving is about 1 egg bite, but you can have more if you’re extra hungry!
9. Can I make these egg bites in a different pan?
If you don’t have a muffin tin, you can use a mini loaf pan or individual silicone baking molds.
10. How can I add more flavor to these egg bites?
Try adding herbs like parsley, basil, or thyme, or a pinch of cayenne pepper for a little heat.
Conclusion
These high-protein tuna melt egg bites are a game-changer for anyone looking for a quick, easy, and satisfying snack or meal. With their perfect balance of protein, flavor, and texture, they’re sure to become a staple in your meal prep routine. Whether you’re grabbing one for breakfast, lunch, or an afternoon pick-me-up, these egg bites are sure to keep you energized and satisfied. Enjoy!
Print
High-Protein Tuna Melt Egg Bites
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 8–10 egg bites 1x
- Category: Breakfast
- Method: Baking
- Cuisine: American
Description
These high-protein tuna melt egg bites are a delicious and portable twist on the classic tuna melt, perfect for breakfast or a post-workout snack.
Ingredients
- 1 can (5 oz) tuna, drained
- 4 large eggs
- 1/4 cup plain Greek yogurt
- 1/2 cup shredded cheddar cheese
- 1/4 cup diced red onion
- 1/4 cup diced celery
- 1 tablespoon Dijon mustard
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- Cooking spray or oil for greasing
Instructions
- Preheat oven to 350°F (175°C) and grease a muffin tin with cooking spray or oil.
- In a large bowl, whisk together the eggs and Greek yogurt until smooth.
- Add in the drained tuna, shredded cheese, red onion, celery, Dijon mustard, garlic powder, salt, and pepper. Mix until well combined.
- Divide the mixture evenly into the greased muffin tin (makes about 8–10 bites).
- Bake for 18–22 minutes, or until the egg bites are set and slightly golden on top.
- Let cool slightly before removing from the muffin tin. Serve warm or cold.
Notes
- Store leftovers in the fridge for up to 4 days and reheat in the microwave.
- Use silicone muffin cups for easy removal and cleanup.
- Add chopped pickles or a dash of hot sauce for extra flavor.
Nutrition
- Serving Size: 1 egg bite
- Calories: 110
- Sugar: 1g
- Sodium: 220mg
- Fat: 7g
- Saturated Fat: 3g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 10g
- Cholesterol: 95mg