
Introduction
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!

servings:
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
Ingredients
- 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.
STEP 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.
Scallions & Cheese Egg Muffins
Egg muffins for breakfast? No problem! With only 3 ingredients (plus seasoning) you whip up these babies in no time. Let’s show you how to make this!
Meatball Ricotta Pasta
It’s high in protein, creamy and ready within minutes. And the best part? You only need ONE PAN to make this delicious meatball ricotta pasta. Let’s give it a go!
Greek Yogurt Berry Ice Cream
Easy. Simple. Sweet And….high in protein! This bariatric friendly “ice cream” only has 3 main ingredients. Let’s show you how to make this!
Chicken Jalapeño Salad
Imagine this: juicy chicken with a kick of jalapeño flavor. Add some refreshing cucumber and carrots to the mix and there you have it: the base of this simple chicken salad.
Eggplant Boats with Chicken and Cheese
How to make a recipe that has both protein and fiber? How about these eggplant “boats”. They’re quick, easy and nutritious too. Click here to see how to make them!
Low-Sugar Chocolate Brownie
Ah finally! An alternative to brownies without the added sugars. Satisfy your sweet tooth the bariatric friendly way and click here to go straight to the recipe!
Zucchini Cups with Eggs
If you haven’t tried these zucchini cups then you’re seriously missing out! They’re simple. They’re quick. And they’re nutritious. Find out how to make this cute mini-meal today!
Cottage Cheese Ice Cream with Melon
Take a spoonful of this dreamy ice cream and experience the cool, refreshing melon flavors dancing on your taste buds. It’s time to dive into a bariatric-friendly ice cream experience that’s both delicious and nourishing. Enjoy the sweetness of success, one scoop at a time!
Fava Bean “Popcorn”
Discover a unique take on popcorn with this surprisingly crunchy recipe. We’ve transformed traditional popcorn using canned fava beans and a blend of flavorful seasonings. If you’re looking for a satisfying and nutritious snack option, click through to unlock this innovative snack!
Greek Yogurt Pancakes with Spinach
Discover a wholesome twist on classic pancakes with our Bariatric-Friendly Green Pancakes recipe! Click through to find the full recipe. Let’s make breakfast an exciting part of your bariatric adventure!