High-Protein Tuna Melt Egg Bites

Let’s talk about one of my all-time favorite grab-and-go meals: High-Protein Tuna Melt Egg Bites. These are everything you love about a classic tuna melt—melty cheese, savory tuna, satisfying flavor—but without the bread and in a cute, muffin-sized package. They’re creamy, cheesy, and downright addictive, but also low-carb and high-protein, which makes them perfect for everything from busy weekday breakfasts to protein-packed snacks or easy lunches.

I started making these a few years ago when I was trying to up my protein intake without living off of plain chicken breasts and boiled eggs. I wanted something warm, cheesy, and comforting, but that still supported my nutrition goals. Enter: these little tuna melt egg muffins. Now I keep a batch in my fridge or freezer pretty much all the time. They’ve saved me from many hangry mornings and sad snack situations!

You can make a dozen in about 30 minutes, and they reheat like a dream. Whether you’re into meal prep, feeding a busy family, or just want a quick bite that doesn’t feel like a compromise, these will check all the boxes.

Why You’ll Love This Recipe

• Meal prep-friendly – Make a batch and have high-protein snacks or meals ready for the whole week.
• Low-carb and gluten-free – No bread, no filler, just satisfying whole food ingredients.
• Super satisfying – Between the protein-rich tuna, cheesy goodness, and fluffy eggs, these bites will actually keep you full.
• No fancy equipment – Just a bowl, whisk, muffin tin, and oven.
• Easy to customize – Change the cheese, toss in some chopped veggies, or swap tuna for salmon or chicken.
• Tuna melt vibes – You get all the savory, melty comfort of a tuna melt, without needing a sandwich press or bread.
• Great hot or cold – They’re just as good straight from the fridge as they are warm and melty from the oven.

Ingredients You’ll Need

Here’s what you’ll need to whip up these tuna melt-inspired bites:

• Canned tuna – Go for chunk light or albacore in water, and drain it really well. This is your protein-packed star.
• Eggs – The base of the recipe. They help bind everything and keep the bites fluffy.
• Plain Greek yogurt or cottage cheese – Adds creaminess and more protein. Greek yogurt gives a tangy note; cottage cheese makes them a little richer.
• Shredded cheese – Cheddar is classic for tuna melt flavor, but you can use Swiss, mozzarella, or even pepper jack.
• Dijon mustard – Adds a touch of zing and helps channel that “melted sandwich” vibe.
• Green onions – A bit of sharpness and freshness that complements the tuna and cheese.
• Salt and pepper – Season to taste.
• Optional add-ins:
  • Chopped celery or red bell pepper for crunch
  • Baby spinach or arugula for greens
  • Hot sauce or red pepper flakes if you want a spicy kick

(Note: A complete list of ingredients with exact measurements is included in the instructions section below.)

How to Make It (Step-by-Step Instructions)

Step 1: Preheat and Prep

Start by preheating your oven to 350°F (175°C). Lightly grease a 12-cup muffin tin with cooking spray, olive oil, or butter—or use silicone muffin liners if you have them. They make cleanup super easy and prevent sticking.

Step 2: Whisk Up the Base

In a large bowl, crack in 6 large eggs. Whisk them until smooth. Then stir in:

• ½ cup plain Greek yogurt (or cottage cheese)
• 1 tablespoon Dijon mustard
• Salt and pepper to taste

Mix it all together until the yogurt is fully blended in and the mixture is creamy.

Step 3: Add Tuna, Cheese & Extras

Drain 1 (5 oz) can of tuna really well—you don’t want extra moisture watering down the bites. Flake it with a fork and add it to the egg mixture.

Then stir in:

• ½ cup shredded cheddar cheese
• 2 tablespoons chopped green onions
• Optional: ¼ cup diced bell pepper, celery, or chopped spinach

Give everything a good mix so the tuna and cheese are evenly distributed.

Step 4: Fill the Muffin Tin

Spoon the mixture into the muffin cups, filling each one about ¾ of the way full. A ladle or large cookie scoop makes this part cleaner and quicker.

Step 5: Bake

Pop the muffin tin into the oven and bake for 20–25 minutes, or until the egg bites are set in the center and just starting to turn golden on top. They’ll puff up while baking, but settle a bit as they cool.

Step 6: Cool and Enjoy

Let them cool in the pan for about 5 minutes, then gently loosen with a spoon and transfer to a wire rack or plate. Serve them warm, or cool completely and stash in the fridge or freezer for later.

Helpful Tips

Draining the Tuna Well
Seriously, this makes a big difference. Press the lid down while tilting the can over the sink or use a mesh strainer to remove as much liquid as possible. Excess moisture = soggy bites.

Make It Creamier
If you want a richer, softer texture, use cottage cheese instead of Greek yogurt. You can even blend the cottage cheese for a smoother finish before mixing.

Reheat Like a Pro
To keep that melty, fresh-from-the-oven feel, reheat these in the toaster oven or oven at 350°F for about 5 minutes. Microwave works too (20–30 seconds), but the texture may be slightly softer.

Freeze for Later
Cool them completely, then freeze in a single layer on a tray before transferring to a bag or container. They’ll keep for up to 2 months. To reheat, microwave from frozen or pop into the oven until warmed through.

Great for Kids, Too
These are awesome in lunchboxes! Just pair with some cut-up veggies and fruit and you’ve got a balanced meal that doesn’t need reheating.

Spice Things Up
Want more zing? Stir a little hot sauce or sriracha into the mix, or use pepper jack cheese for a little kick.

Change Up the Protein
Don’t like tuna? Try canned salmon, shredded rotisserie chicken, or chopped cooked turkey. You can even make a vegetarian version by using sautéed mushrooms or lentils instead.

Frequently Asked Questions (FAQs)

Can I use flavored tuna packets instead of canned tuna?
Absolutely! Flavored tuna packets like lemon pepper, spicy Thai, or herb & garlic can be a fun way to switch up the taste. Just make sure to reduce any added salt or seasoning.

Can I make these ahead of time?
Yes! These are ideal for making ahead. They store well in the fridge for up to 5 days and freeze beautifully for longer-term storage.

What’s the best way to reheat them?
Reheat in the microwave for 20–30 seconds, or use a toaster oven if you want to revive that slightly crisp top. They also taste great cold if you’re in a rush!

Do they taste fishy?
Not really! The tuna flavor is balanced by the eggs, cheese, and mustard. If you’re sensitive to fishy taste, go for a mild-flavored tuna (like light tuna in water), or sub in chicken or salmon.

How much protein is in each egg bite?
It depends on your exact ingredients, but typically each egg bite contains 8–10 grams of protein—sometimes more if you load them up with extra tuna or cheese!

Can I use egg whites instead of whole eggs?
Yep! You can sub all or half of the eggs with liquid egg whites. Just keep in mind the texture may be a bit less rich.

Give These a Try!

These High-Protein Tuna Melt Egg Bites are seriously one of my most-made recipes. I’ll whip up a batch on Sunday and be set for days with quick breakfasts, satisfying snacks, or even a light lunch with a salad on the side. They’re cozy and melty straight from the oven, but still delicious cold when I’m on the go.

Whether you’re meal prepping, trying to eat more protein, or just want something that feels like comfort food without the food coma, these little bites are your new secret weapon. Give them a try, play around with the mix-ins, and let me know how they turn out! I’d love to hear what creative twists you come up with—this recipe is endlessly flexible.