If you’re a fan of tuna melts but want a healthier, high-protein version, these High-Protein Tuna Melt Egg Bites are exactly what you need! These little bites pack all the delicious flavors of a classic tuna melt, but in a fun, bite-sized format that’s perfect for meal prepping or snacking on the go. With a blend of tuna, egg, and melted cheese, each bite is a protein-packed delight that’s both savory and satisfying. Plus, they’re low-carb and incredibly easy to make. Trust me, these egg bites will become your new favorite healthy snack!

Why You’ll Love High-Protein Tuna Melt Egg Bites

This recipe isn’t just about the ingredients it’s about creating moments. Whether you’re enjoying them for breakfast, packing them in your lunchbox, or serving them at a gathering, these egg bites are sure to impress. Here’s why they’re a hit:

Versatile: Serve them as a snack, breakfast, or even a light dinner. These egg bites are perfect for any time of day!

High-Protein: Packed with tuna and eggs, these bites are an excellent source of protein, helping to keep you full and satisfied.

Low-Carb: No bread necessary! These tuna melt bites are low in carbs but high in flavor, making them a great option for those watching their carb intake.

Quick and Easy: You only need a few simple ingredients and a muffin tin to make these egg bites. They come together quickly and are ready in about 20 minutes!

Customizable: You can easily swap in different types of cheese or add veggies like spinach or bell peppers to make them your own.

Ingredients in High-Protein Tuna Melt Egg Bites

These little egg bites are made with some simple, high-protein ingredients that combine perfectly to create a satisfying snack or meal. Here’s what you’ll need:

Tuna: The star of the show! Canned tuna in water is the perfect base, giving these egg bites that classic tuna melt flavor.

Eggs: The binding ingredient that gives these egg bites structure and a fluffy texture. Plus, eggs are packed with protein!

Cheese: Shredded cheddar cheese is what gives these bites that melt-in-your-mouth goodness. You can also use mozzarella or your favorite cheese.

Mayonnaise: Just a little mayo adds richness and creaminess to the bites, mimicking the flavor of a traditional tuna melt.

Dijon Mustard: Adds a slight tangy kick, balancing the richness of the mayo and cheese.

Green Onions: Freshly chopped green onions add a burst of flavor and color.

Seasonings: Salt, pepper, and garlic powder are all you need to season these bites to perfection.

(Note: the full ingredients list, including measurements, is provided in the recipe card directly below.)

Instructions

Let’s dive into the steps to make these high-protein tuna melt egg bites:

Preheat the Oven: Preheat your oven to 350°F (175°C) and grease a muffin tin with a little cooking spray or olive oil to prevent sticking.

Prepare the Tuna Mixture: In a large bowl, combine the drained tuna, eggs, mayonnaise, Dijon mustard, shredded cheese, and green onions. Stir until well mixed.

Season the Mixture: Add salt, pepper, and garlic powder to taste. Stir again to make sure everything is evenly seasoned.

Fill the Muffin Tin: Spoon the tuna mixture into the muffin tin cups, filling each about ¾ full. You should have enough to make 8-10 egg bites.

Bake: Place the muffin tin in the preheated oven and bake for 15-18 minutes, or until the egg bites are set and lightly golden on top.

Cool and Serve: Let the egg bites cool in the tin for a few minutes before removing them. Serve warm, and enjoy these tasty, protein-packed bites!

Nutrition Facts:
Servings: 8
Calories per serving: 180

Preparation Time
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

How to Serve High-Protein Tuna Melt Egg Bites

These egg bites are perfect on their own, but here are a few serving suggestions to elevate your meal:

Serve them with a side of fresh vegetables, like sliced cucumber or a green salad.
Pair them with a light dipping sauce, such as a homemade tartar sauce or a spicy mayo.
Enjoy them with a warm bowl of soup or a side of avocado for an extra boost of nutrients.

Additional Tips

Here are some extra tips to help you get the most out of this recipe:
If you prefer a different cheese, feel free to experiment with mozzarella, Swiss, or even pepper jack for a spicier kick.
To make these egg bites even more nutritious, you can mix in chopped spinach, bell peppers, or mushrooms.
For a gluten-free version, make sure your mayo and mustard are gluten-free, and skip the breading.
You can easily double this recipe to make a bigger batch for meal prep or to serve a crowd.

FAQ’s

1. Can I use a different protein besides tuna?
Yes! You can substitute the tuna with shredded chicken, ground turkey, or even cooked shrimp for a different twist.

2. Can I freeze these egg bites?
Yes, these egg bites freeze wonderfully! Just store them in an airtight container or freezer bag for up to 3 months. Reheat them in the microwave or oven when ready to serve.

3. Can I make these egg bites without cheese?
While cheese is what gives these bites their classic “melt” flavor, you can omit it if you prefer a dairy-free version or want to lower the fat content.

4. How do I make these egg bites spicier?
Add some diced jalapeños, red pepper flakes, or a dash of hot sauce to the mixture for a spicy kick.

5. Can I use whole eggs or egg whites?
You can use whole eggs or a mix of egg whites and whole eggs, depending on your preference and dietary needs.

6. How can I make these egg bites more filling?
Serve them with a side of quinoa, rice, or roasted vegetables to make them a more substantial meal.

7. Can I use a different mustard instead of Dijon?
Yes! Yellow mustard or spicy brown mustard would work just as well if you prefer a different flavor.

8. How long will these egg bites stay fresh in the fridge?
They’ll stay fresh for up to 3 days in the fridge when stored in an airtight container.

9. Can I make these egg bites without mayo?
Yes! You can use Greek yogurt or cottage cheese as a healthier alternative to mayo.

10. How can I make these egg bites fluffier?
To make the egg bites fluffier, whisk the eggs well before adding them to the mixture. You can also add a small amount of baking powder to the mix for extra lift.

Conclusion

High-Protein Tuna Melt Egg Bites are the perfect snack, breakfast, or light meal for anyone looking to fuel up with something healthy and delicious. Packed with protein, low in carbs, and full of flavor, these little bites will keep you satisfied for hours. Whether you make them for meal prep or as a quick snack, these egg bites are sure to become a regular part of your kitchen rotation. So go ahead, try them out you won’t be disappointed!

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