High-Protein Egg Bites | Bariatric-Friendly, Freezer-Ready Breakfast
Perfectly baked high-protein egg bites made with cottage cheese, cheddar, and colorful veggies — a soft, fluffy, bariatric-friendly breakfast that’s easy to prep, freeze, and enjoy anytime.
These high-protein egg bites were one of the first recipes that truly made me feel comfortable cooking again after surgery. In the early stages, when I was still searching for soft and low-carb options, these became a lifesaver. I loved making a big batch on Sunday so I always had a nutritious, grab-and-go option in my fridge or freezer.
They’re protein-packed, versatile, and family-approved — my fiancé loves them just as much as I do. The best part? You can swap in any veggies, meats, or cheeses you like.
Recipe Highlights
Servings: 24 bites Prep Time: 10 minutes Cook Time: 20–25 minutes Stage: Soft food, Regular, Maintenance
Calories: 55 kcal Protein: 5.5g per bite Carbs: 0.5g Fat: 3g
Ingredients
12 eggs
1 cup cottage cheese (I use Good Culture, but any brand works)
½ cup diced bell pepper
4 oz diced Canadian bacon
½ cup shredded cheddar cheese
Seasoning of your choice (salt, pepper, garlic powder, etc.)
Affiliate Tools I Use:
Silicone Muffin Tin — nonstick and perfect for batch prep
Immersion Blender — blends eggs and cottage cheese for the creamiest texture
Instructions
Preheat oven to 350°F.
Crack eggs into a bowl, add cottage cheese, and blend until smooth using an immersion blender.
Dice your toppings and place them into the muffin tin.
Pour the egg mixture evenly into each cup.
Season and top with cheese.
Bake for 20–25 minutes or until firm and lightly golden.
Let cool completely before storing.
Storage:
Keep 8–10 in your fridge for the week, and freeze the rest in airtight containers. Reheat in the microwave or air fryer for a quick, protein-packed breakfast or snack.
Why You’ll Love It
These egg bites prove that convenience doesn’t have to mean fast food. You can keep a nutritious, high-protein meal on hand without sacrificing flavor or texture. Adding cottage cheese gives them extra creaminess and boosts protein — you can even add a scoop of unflavored protein powder (mixed with a little water) if you want an extra boost.
They’re freezer-friendly, customizable, and perfect for busy mornings. Plus, they’re great for the whole family — not just those on a bariatric journey.
Meal Prep Tips
Freeze in groups of 4–6 for easy portion control.
Add spinach, mushrooms, or turkey sausage for variety.
Sprinkle a little hot sauce or salsa on top before serving for a flavor kick.
Watch It on TikTok
Want to see how I make this recipe step-by-step?
You can watch it over on my TikTok, where I share quick, realistic bariatric-friendly recipes, What I Eat in a Day videos, and honest conversations about life after surgery.
Follow @jills.life.after.vsg for more high-protein meal ideas, workouts, and mindful eating tips to help you fuel your body — not your emotions. 💛
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Every recipe I share is part of my mission to help you fuel your body, not your emotions. These egg bites are simple, nourishing, and prove that eating well doesn’t have to be complicated.
— Jill 💛