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–+ servings
Pumpkin goat cheese egg bite broken open to show its tender center
Jacob Hensley

Savory Pumpkin Goat Cheese Egg Bites

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Tender savory egg bites made with pumpkin puree, nutmeg, goat cheese, cinnamon, and finishing salt. They make an easy fall breakfast meal prep with approximately 18 grams of protein per three-bite serving.
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Prep Time 10 minutes
Cook Time 17 minutes
Rest and Meal Prep Cooling Time 20 minutes
Total Time 47 minutes

Ingredients
  

Savory Pumpkin Goat Cheese Egg Bites
  • 10 large eggs
  • 1/2 cup pure pumpkin puree not pumpkin pie filling
  • 1/2 teaspoon fine salt plus more to taste
  • black pepper to taste
  • 1/2–1 teaspoon ground nutmeg start with 1/2 teaspoon
  • 2 ounces goat cheese crumbled
  • ground cinnamon for a very light dusting
  • flaky finishing salt to taste
  • cooking spray for the muffin pan
Optional Protein Boost — Choose One
  • 1/2 cup fat-free cottage cheese optional; blend smooth with the eggs and pumpkin
  • 1/2 cup plain nonfat Greek yogurt optional; use instead of cottage cheese

Equipment

Method
 

  1. Preheat the oven to 350°F. Thoroughly coat a standard 12-cup muffin pan with cooking spray.
  2. Whisk the eggs, pumpkin puree, fine salt, black pepper, and 1/2 teaspoon nutmeg until completely smooth. Add more nutmeg to taste, up to 1 teaspoon total.
  3. If using cottage cheese, blend it with the eggs and pumpkin until smooth. If using Greek yogurt, whisk it thoroughly into the egg mixture. Choose one optional dairy.
  4. Pour enough pumpkin egg mixture into each muffin cup to fill it approximately one-third full.
  5. Divide the goat cheese evenly among the cups, placing it near the center.
  6. Pour the remaining egg mixture over the goat cheese, filling each cup approximately three-quarters full.
  7. Dust the tops very lightly with cinnamon.
  8. Bake for 15–17 minutes, until the edges are set and the centers no longer look wet. The optional dairy version may need 18–20 minutes.
  9. Rest in the pan for 5 minutes.
  10. Finish with a few flakes of salt and carefully release the bites from the pan.
  11. Serve warm, or cool for another 15 minutes before refrigerating for meal prep.

Nutrition

Calories: 80kcalCarbohydrates: 1gProtein: 6gFat: 5gFiber: 0.3gSugar: 1g

Notes

Pumpkin: Use pure pumpkin puree, not pumpkin pie filling.
Nutmeg: Start with 1/2 teaspoon and increase only if desired.
Cinnamon: Use a light dusting so the bites stay savory.
Protein boost: Add cottage cheese or Greek yogurt, not both. The boosted version may need 18–20 minutes.
Storage: Refrigerate for up to 4 days or freeze for up to 2 months.
Nutrition: Values are estimates for one of 12 base-recipe egg bites; optional dairy is not included.

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