Egg Bites


About this Recipe

If you like eggs – then you’re gonna love these egg-bites.

These nutritious little bites are:

  • high in protein
  • soft in texture
  • most likely to curb your appetite for a bit longer

And the best part?

They’re ready in less than 20 minutes!



These are egg bites that are perfect recipe for the soft foods stage after bariatric surgery


6 egg bites

Ready In:

20 minutes

Nutritional facts per serving:

70 calories

7.1 g protein

4.5 g fat

0.5 g carbs

0.1 g fiber




  • 4 eggs
  • 2 tbsp bell pepper, chopped
  • 4 slices deli chicken, chopped
  • Handful arugula
  • 2 tbsp grated Gouda cheese
  • 1 tsp nutritional yeast
  • Salt and pepper to taste


The fun thing about this recipe is that you can substitute the bell pepper for any other vegetable of your liking. Also, you can substitute the deli chicken for shredded chicken or tofu.

If you’re in the soft foods stage, omit the arugula and bell pepper and substitute for baby spinach or cooked carrots. 

Fun fact: Nutritional yeast is deactivated yeast that has about 3 grams of protein per 2 teaspoons (5 grams). 


Step by Step Instructions

Step 1

Preheat oven to 350 F (180 C).

Step 2

In a mixing bowl, whisk the eggs. Next, add the bell pepper, arugula, grated cheese, nutritional yeast, salt and pepper. Whisk until well combined.

Step 3

Spray a 6-cup muffin tray with non-stick cooking spray. Carefully add the egg-mixture into the muffin tins – filling them 3/4.


Place the muffin tray into the oven. Bake, about 15 minutes or until the eggs are fully set. 

Step 5

Serve with zero-sugar ketchup or chilli sauce. 

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