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Dairy doesn’t always agree with my stomach, but I still love the convenience of coffee shop-style egg bites. These dairy-free egg bites give you that same portable, protein-packed breakfast without the dairy. They take a little bit of prep upfront, but they’re a great way to make busy mornings easier all week long.
If you’re new here, welcome! My name is Becca. I am a Registered Dietitian Nutritionist specializing in ADHD nutrition and I also have ADHD myself. I combine evidence-based nutrition knowledge with my own lived experience to help you optimize your health and time in the kitchen.
Why You’ll Love These High Protein Egg Bites
- High protein. Made with whole eggs and sausage to help keep you full until lunch.
- Naturally dairy-free. Great if dairy doesn’t sit well with you or if you’re looking for a dairy-free alternative to cheesy egg bite recipes.
- Perfect for meal prep. Make a batch and enjoy quick breakfasts all week.
- Freezer-friendly. These egg muffins freeze well for future meals or snacks.
Ingredients & Substitutions
What You’ll Need
- Olive oil: For cooking the vegetables and sausage.
- Yellow onion, red bell pepper and spinach: Adds flavor, texture, and nutrients. You can swap out the spinach for baby kale.
- Italian sausage: Adds protein and flavor. Ground turkey or chicken sausage work well too.
- Kalamata olives: Optional, but they add a salty, Mediterranean-inspired flavor.
- Whole eggs: You can replace some of the eggs with egg whites if you’d like.
- Dairy-free milk: I use soy milk, but any unsweetened non-dairy milk works.
- Seasonings: Garlic powder, Italian seasoning, salt, and pepper add flavor.
- Optional add-ins: Hot sauce or chili flakes for extra heat.
Keep scrolling for the full recipe with ingredient amounts and detailed instructions!
Equipment Needed
- Muffin tin
- Silicone muffin liners or cooking spray
- Measuring cup
- Measuring spoons
- Large skillet
- Spoon or tongs
- Large bowl
- Whisk
Dietary Variations
- Dairy-Free: This recipe is naturally dairy-free.
- Gluten-Free: This recipe is naturally gluten-free.
- Lower Fat: Use lean ground turkey instead of pork sausage.
- Vegetarian: Omit the sausage and add extra vegetables or plant-based crumbles (like tofu!).
How to Make Dairy-Free Egg Bites
Step 1: Preheat the oven to 375°F (190°C) and lightly grease a muffin tin or line with silicone muffin liners.
Step 2: Heat olive oil in a skillet over medium heat. Add the onion and cook for 2–3 minutes.
Step 3: Add the sausage and cook for about 4 minutes, breaking it apart occasionally until browned.
Step 4: Add the bell pepper and spinach. Cook for another 4 minutes until softened and the sausage is fully cooked.
Step 5: Stir in the kalamata olives, if using.
Step 6: Divide the sausage and vegetable mixture evenly among the muffin cups.
Step 7: In a large bowl, whisk together the eggs, dairy-free milk, garlic powder, Italian seasoning, salt, and pepper until smooth.
Step 8: Pour the egg mixture evenly into the muffin tin, filling each cup about ¾ full.
Step 9: Bake for 18–22 minutes, or until the egg bites are set and reach an internal temperature of 165°F (74°C).
Step 10: Let cool for about 5 minutes before removing from the muffin tin. Enjoy!
Lower Effort Tips
- Use pre-cut vegetables. Saves time and dirty dishes.
- Use liquid eggs. Eight eggs is equal to a little over 1½ cups liquid egg.
- Meal prep a batch. These are perfect for weekly meal prep and grab-and-go breakfasts.
- Use silicone muffin liners. They make cleanup much easier than scrubbing a muffin tin. Most can go directly into the dishwasher too.
Storage & Freezing Instructions
- Refrigerate: Store in an airtight container for up to 4 days.
- Freeze: Place cooled egg bites in a freezer-safe container and freeze for up to 3 months.
- Reheat: Microwave for 30–60 seconds until warmed through.
FAQs
They’re similar in convenience and protein content, but these homemade egg muffins contains different simple ingredients and is naturally dairy-free.
Yes. You can replace some or all of the whole eggs with egg whites. 8 eggs = about 1 ½ cups egg whites.
Absolutely. These freeze very well and make an excellent meal prep breakfast.
No. You can use the muffin tin with cooking spray instead, but silicone liners make removal easier.
More Healthy Breakfast Recipes You’ll Love
Did you try this recipe? Leave a star rating & review in the comment section below!
Dairy-free egg bites with sausage & veggies
Equipment
- Muffin tin
- Silicone muffin liners or cooking spray
- Measuring cup
- Measuring spoons
- Large skillet
- Spoon or tongs
- Large bowl
- Whisk
Ingredients
- olive oil
- ¼ yellow onion, diced (about ¼ cup)
- 250 g mild Italian sausage, if not ground, remove from casings & crumble
- ½ red bell pepper, diced (about 1 cup)
- 1 cup spinach, chopped
- ¼ cup kalamata olives, sliced (optional)
- 8 eggs
- ¼ cup dairy-free milk, I used soy milk
- ½ tsp garlic powder
- ½ tsp Italian seasoning
- ¼ – ½ tsp salt
- ¼ tsp black pepper
Instructions
- Preheat the oven to 375°F (190°C) and lightly grease a muffin tin or line with silicone muffin liners.
- Heat olive oil in a pan over medium heat. Add ¼ yellow onion and cook for 2–3 minutes.
- Add 250 g mild Italian sausage and cook for about 4 minutes, breaking it apart occasionally until browned.
- Add ½ red bell pepper and 1 cup spinach. Cook for another 4 minutes, until the sausage is cooked through.
- Stir in ¼ cup kalamata olives olives, if using.
- Using tongs or a spoon, divide the sausage and vegetable mixture evenly among the muffin cups.
- In a large bowl, whisk together 8 eggs, ¼ cup dairy-free milk, ½ tsp garlic powder, ½ tsp Italian seasoning, ¼ – ½ tsp salt, and ¼ tsp black pepper.
- Pour the egg mixture evenly into the muffin tin, filling each cup about ¾ full.
- Bake for 18–22 minutes, or until the egg bites are set and reach an internal temperature of 165°F (74°C).
- Let cool for 5 minutes before removing from the pan.
- Enjoy!
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I have made this recipe more times than I can count! My toddler loves them, which is a HUGE plus. Hope you love them too 🙂