Dairy-Free Egg Bites [Gluten-Free]

As someone who works out in the mornings, these make-ahead omelet bites have been a total game-changer on busy days. I prep a batch on the weekend and simply warm them up throughout the week for both myself and the kids while I’m getting my workout in (check out more tips on working out with a toddler). It’s actually the same grab-and-go strategy I use inside my Rise and Chill Breakfast E-Book.

One of the best parts is how easy they are to customize. You can mix and match the fillings based on what you have in the fridge, so they never get boring. Just like pumpkin protein overnight oats or a few other high-protein egg breakfast recipes, they’re a simple, high-protein way to keep mornings running a little more smoothly.

Ingredients and Substitutions

• Vegetables: Any and all vegetables can work, but know that things like broccoli or cauliflower should be chopped super fine so that they cook quickly, and ingredients like tomatoes may alter the texture.
• Cheese: I use a vegan shredded cheese when I’m feeling indulgent, but you can omit this altogether if you prefer a more real-food approach.
• Meat: Cooked sausage and bacon are used, so there is some prep. But again, it’s interchangeable. First off, make sure that your sausage is gluten-free if you need it to be. Also, know that using ground beef, chopped steak, or chicken can be done too; the mini omelets may just be a different kind of savory (like carnivore casserole!).
• Whole30: If you want to make the egg bites Whole30-approved, skip the pork and use ground beef in its place, like in this egg and beef scramble. You’ll also want to eliminate the cheese, but you could use nutritional yeast to mimic the flavor a bit. Pair it with this collagen breakfast smoothie for mega Whole30 fuel.

See the recipe card for full information on ingredients and quantities.

Variations

More protein: Outside of using the swaps above, you could add in ⅓ cup of egg whites to the mixture for a punch of protein.

Seasonings and spice: Change the spices you throw in or give the healthy egg bites some spice with a dash of red pepper flakes.

How To Make Dairy-Free Egg Bites

Step 1: Get everything prepared by chopping the vegetables and cooking the meat.

Step 2: Whisk together the eggs and dairy-free milk.

Step 3: Add the vegetables and cooked meat to the mixture, and cheese if using.

Step 4: Portion it into the muffin tins and bake until eggs are cooked through.

Expert Tips

You can make egg bites in a classic muffin tin, or you can use mini silicone molds like the ones I use for baked protein oatmeal. With the molds, you definitely have more of a mini omelet. You’d need to adjust the cooking time, though, as well,l so keep a close eye.

To avoid rubbery egg bites, take care not to overbake them. Keep an eye on the bites in the final moments of cooking.

In place of greasing a muffin tin, use silicone molds. This creates less mess, fewer dishes, and less stress.

You can also pair these with something like my gluten-free chicken wings recipe to make a tasty appetizer spread.

How To Meal Prep and Store Them

There are multiple ways you can store and reheat this dairy-free egg bites recipe. So, choose the system that works best for you.

In the fridge: If you’re going to eat them within 3-4 days, store your cooked egg bites in the fridge in an airtight container and enjoy them solo or with something like high-protein baked oatmeal or gluten-free blueberry bagels.

In the freezer: To do this, freeze the cooked egg bites on a baking sheet. Once frozen, place them into a freezer-safe bag or container. They will stay fresh for up to 3 months. To enjoy them, let them thaw in the fridge overnight.

Reheating: You can reheat the mini omelets in the oven on low until heated through, which is my preference. Keep an eye not to overcook them, though, or they’ll get “tough”. Of course, popping them into the microwave for a minute is another way to heat them quickly andis awesome for teenagers.

Meal prep: The other way to prep make-ahead omelets is by making the mixture and portioning it into the muffin tin and then refrigerating it overnight. The next morning, add 1-2 minutes to the baking time. This way, you get to enjoy them fresh but without the effort.

Dairy-Free Egg Bites FAQs

More Dairy-Free Breakfast Recipes

If you tried this Dairy-Free Egg Bites Recipe or any other recipe on my blog, please leave a 🌟 star rating and let me know how it goes!