High-Protein Tuna Melt Egg Bites
These High-Protein Tuna Melt Egg Bites are a low-carb, portable twist on the classic tuna melt. Packed with tuna, eggs, cheese, and a hint of Dijon, they’re baked in muffin tins for a grab-and-go meal prep option that’s rich in protein and full of savory flavor.
Ingredients
- 1 5 oz / 140g can tuna in water, drained
- 6 large eggs
- ¼ cup plain Greek yogurt or cottage cheese
- ½ cup shredded sharp cheddar cheese
- ¼ cup finely chopped celery
- 2 tbsp finely chopped red onion
- 1 tbsp Dijon mustard
- Salt and black pepper to taste
- Optional: 1/2 tsp garlic powder hot sauce, or chopped pickles for extra flavor
- Cooking spray or oil for greasing muffin tin
Instructions
- Preheat oven: Preheat your oven to 350°F (175°C). Lightly grease a 12-cup muffin tin with cooking spray or oil.
- Mix wet ingredients: In a large bowl, whisk together the eggs, Greek yogurt (or cottage cheese), Dijon mustard, and seasonings.
- Add tuna and mix-ins: Stir in the drained tuna, cheddar cheese, celery, red onion, and any optional add-ins.
- Fill the muffin tin: Divide the mixture evenly among the 12 muffin cups, filling each about 3/4 full.
- Bake: Bake for 18–20 minutes, or until the egg bites are set and lightly golden on top.
- Cool and serve: Let cool for a few minutes before removing from the pan. Serve warm or store for meal prep.
Notes
- These keep well in the fridge for up to 5 days and freeze beautifully for 1–2 months.
- Microwave for 20–30 seconds to reheat from the fridge.
- For extra flavor, add a slice of tomato or a sprinkle of parmesan on top before baking.