This is the perfect savoury, nutritious and delicious start to your day. A breakfast that gives you long-lasting fullness, and can be made in bulk, in advance. Make this recipe once, and you have breakfast sorted for the next few days! My personal favourite part of the recipe is how simple and customisable it is. Every time I make these, I add in new ingredients, make substitutions, and they always taste amazing! I look forward to you giving these a go- they’re definitely a weekly recipe for me.
Breakfast egg bites are a fantastic way to incorporate more vegetables into your diet without even noticing. The range of different veggies you can put into these egg bites is completely up to you, and they are hardly noticeable. This is a great recipe if you perhaps have children that aren’t a big fan of eating their veg! The fats and protein from the egg also helps keep you fuller for longer, making you less likely to snack mid-morning. I have found that having a couple of these breakfast egg bites holds me over until lunch, which is often not the case with some regular breakfast options such as cereal or toast!
Other ingredients you could add to your breakfast egg bites:
- Chorizo (but we wary of common high FODMAP ingredients like dairy or garlic)
- Shredded carrot
- Kale
- Bacon lardons
- Smoked salmon
- Ham
- Chicken
- Cherry tomatoes
- Basil- as well as other fresh herbs
- Roasted aubergine
- Served afterwards with avocado (if this does not upset your IBS)
Some may choose to up the protein content of their breakfast egg bites by using whole eggs and egg whites, or solely egg whites. Ensure that if you do this, you still have the equivalent volume of liquid. I would suggest 2 1/2 cups of egg whites if you are just using egg whites. If you use eggs and egg whites, I recommend substituting 2 egg whites for 1 egg. This way, you ensure that you still have sufficient egg to fill up all the muffin cups. I like to use the whole egg, as it means that I can get some healthy fats into my meal, which will help to keep me satiated for longer. Additionally, these types of fats not only have many health benefits, but they also help your body to absorb more nutrients. Therefore, the veggies you choose to put into your breakfast egg bites are easier for your body to absorb, when you eat them alongside healthy fats.
Check out some of my sweet breakfast recipes:
- Protein vanilla porridge
- Pumpkin spice porridge
- Chocolate orange protein yoghurt
- Pumpkin spice pancakes
- High protein seeded maple porridge
- Pecan granola
- Chocolate and peanut protein oats
- Vanilla yoghurt bowl
I chose bacon pieces for my breakfast egg bites because I love the bacon and egg combination. I also think that the bacon really helps to add a saltiness to the egg bites, so that I don’t have to use any additional salt. It also helps to balance out the strong taste of the red bell pepper. I didn’t want the dominant flavour of these egg bites to be bell pepper, so I carefully chose other strong flavoured ingredients to contrast it. I also chose more mellow tasting veggies like tomatoes and spinach to add some colour and nutrients to the egg bites.
I chose not to add any dairy free cheese to my egg bites because I find that it can make the egg bites too rich, especially with the saltiness of the bacon. However, I think that using chicken in these egg bites would work really well with a sprinkle of dairy free cheese or feta. Additionally, you could add some dairy free cheese into the actual base of the egg bites, rather than just on top, to help boost the flavour throughout. It is also a cute idea to make this recipe into mini muffin size. I’m talking the size of mini mince pies, making these breakfast egg bites even easier and fun to eat! Make these egg bites for breakfast, a snack or even for a party as nibbles!
Ingredients: (makes 12)
- 8 eggs
- 1 red bell pepper
- 1 tomato
- Handful of spinach
- Small bunch of fresh parsley
- 1 mild chilli (omit if this upsets your IBS)
- 2 rashes of cooked, chopped bacon
- 1/2 tsp dried oregano
- Salt
- Pepper
- Chilli flakes (optional)
- Dairy free grated cheese (optional)
Method:
Step 1: preheat your oven to 180°.
Step 2: finely chop all your veggies and herbs.
Step 3: grease your muffin tin with some neutral vegetable oil, or a cooking spray. Evenly distribute your chopped veggies, herbs and bacon pieces between the muffin cups. They should be around 2/3 full.
Step 4: in a measuring cup (makes the mixture easier to pour), whisk your eggs, salt, pepper, dried oregano and chilli flakes- if using.
Step 5: pour the egg mix into the muffin tins until they’re 3/4 of the way full. Here you would also sprinkle over your dairy free cheese (I did not use cheese).
Step 6: place your egg bites into the oven for 25-30 mins.
Step 7: once removed from the oven, run a knife around the edges of the egg bite and gently pry from the tin.
Enjoy these egg bites fresh after cooking or leave to cool and refrigerate. They will keep for up to 4 days in the fridge in an airtight container. You may also choose to freeze these, store for up to 3 months. Defrost them overnight and reheat or reheat directly from frozen in the microwave until piping hot.
Send me photos of your breakfast egg bites over to my Instagram TheLazyLowFODMAP! DM me your images or tag me in your posts so that I see them!
