Greens & Onion Egg Bites

A protein-rich, grab-and-go breakfast that’s light, nourishing, and perfectly seasoned.

Why I Love This Recipe

These egg bites are simple, high-protein, and easy to batch-prep. The added seasoning brings out a deeper savoury flavour, while the greens add minerals, fibre, and phytonutrients. Perfect for busy mornings or a stabilizing mid-afternoon snack.

The Recipe

Ingredients (Serves 6)

• 1 medium yellow onion, diced

• 1 tbsp olive oil

• 6 large eggs

• 2 cups egg whites

• ¾ cup almond flour

• 3 tbsp nutritional yeast

• 1 tsp baking powder

• 2 tightly packed cups chopped greens(spinach, kale, Swiss chard, or a mix — roughly chopped)

• 1–1¼ tsp sea salt

• ½–¾ tsp freshly ground black pepper

• (Optional) fresh herbs: parsley, chives, dill

Instructions

1. Preheat oven to 375°F (190°C). Lightly oil a muffin tray; silicone works best.

2. Heat olive oil in a pan, sauté onions until softened (about 5 minutes).

3. Add the chopped greens, cook 2–3 minutes, then remove from heat.

4. In a large bowl, whisk eggs, egg whites, almond flour, nutritional yeast, baking powder, salt, and pepper.

5. Fold in the onion + greens mixture.

6. Fill each muffin cup with ½ cup of the mixture.

7. Bake 20–25 minutes, until set and lightly golden.

8. Cool and store up to 4 days in the fridge.

Nutrition (Approx. per serving - 2 bites)

• Calories: ~310

• Protein: ~22 g

• Carbs: ~8–10 g

• Fibre: ~2–3 g

• Fat: ~18 g

Tips, Variations & Serving Ideas

Try them with salsa - Fresh or store-bought salsa adds brightness and acidity that pairs beautifully with the savoury egg mixture. It’s especially good if you enjoy a little morning kick.

Add herbs to elevate the flavour - Dill, chives, or parsley bring freshness and round out the savoury profile.

For extra greens - Add an extra handful of spinach directly into the batter; it cooks down beautifully.

For clients who need more protein - Pair with a side of berries + Greek yogurt, a protein coffee, or one of your collagen drinks.

For a make-ahead strategy - Freeze individually and reheat in a skillet or toaster oven.

Why This Recipe Matters

• Anchors blood sugar with steady protein

• Supports hormones with healthy fats + micronutrients

• Easy, portable, and requires minimal prep

• High in B-vitamins from nutritional yeast

• A clean, everyday staple in your signature system

Final Thoughts

These egg bites are exactly the kind of everyday anchor that keeps you steady, with simple ingredients, balanced nutrition, and the flexibility to make them your own. Add salsa, herbs, or keep them classic. They fit seamlessly into a hormone-focused, blood-sugar-balanced lifestyle.

We’re playing the long game. Small changes. Big outcomes. Real health.

Your partner in health and longevity,

Stacie Mylonas, RHN