Recipes

Egg bites

The actual protein snack. Metal muffin tin you already have. Eggs glue to bare metal.

TinLiners

Mix10 min

Bake20 min

FridgeWeek

Log this

12 muffins · 1 muffin is a log.

80 cal 7g protein 1g carb 5g fat

MyFitnessPal · Egg bites

12 large eggs
~4 oz diced ham, or leftover Caribbean chicken
pinch salt and pepper
½ cup shredded cheddar, optional for the family. Skip if logging dairy-free.

Metal muffin tin. Paper liners or grease well. No silicone pan required. Eggs glue to bare metal.

Grab the metal muffin tin you already have. Paper liners, or grease every cup well. Bare metal sticks.

Whisk 12 large eggs with a pinch of salt and pepper. Fold in ~4 oz diced ham (or leftover Caribbean chicken).
Optional ½ cup shredded cheddar for the family cups. Skip cheddar if you’re logging dairy-free.
Pour into the 12 cups.

Fridge 4 days. Microwave 20–30 sec.

Whole pan ~960 cal / 86g protein. 12 eggs + 4 oz ham, no cheese.