The coffee-chain egg bite is a decent idea wearing a terrible ingredients list. Strip out the starch, the “modified” anything and the seed oils, and what remains is eggs, cheese and meat set in a muffin tray: portable protein that survives a gym bag, a car, or a Tuesday. Twelve of them takes twenty-five minutes and covers your week’s awkward meals, the ones where the alternative was a petrol station.
Cook it, then count it
What you need (makes 12)
- 10 eggs
- 100 ml double cream (heavy cream)
- 150 g cooked meat: crispy bacon, leftover pulled chuck, or sausage, chopped small
- 100 g mature cheddar, grated
- Butter for the tray, salt
The method
1. Blend
Eggs, cream and salt, whisked properly or ten seconds in a blender. The blender is what gives the coffee-shop texture, all air and wobble, but a fork and some anger works.
2. Fill
Butter a 12-hole muffin tray like it insulted you: these WILL stick to an ungreased tray. Meat and cheese divided between the holes, egg mixture over, leaving a little headroom because they rise.
3. Bake gently
160C (320F) for 18 to 20 minutes, until just set. Gentle heat is the whole trick: hot ovens turn them into rubber tyres for a doll’s house. Cool five minutes and they release with a twist.
The week ahead
Fridge for five days, and they eat cold without apology, which is the entire point. Two bites run about 16 g protein and 18 g fat: a real breakfast beside the breakfast mince, or the answer to the 3pm question. Scale your day’s numbers with the macro calculator, and check anything you fancy adding against the food list before it goes in the tray.
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Carnivore Egg Bites
Equipment
- 12-hole muffin tray
- Blender or whisk
Ingredients
- 10 eggs
- 100 ml double cream heavy cream
- 150 g cooked meat crispy bacon, leftover pulled chuck, or sausage, chopped small
- 100 g mature cheddar grated
- Butter for the tray
- Salt
Instructions
- Eggs, cream and salt, whisked properly or ten seconds in a blender. The blender gives the coffee-shop texture; a fork and some anger works.
- Butter the muffin tray thoroughly. Divide the meat and cheese between the holes, pour the egg mixture over, leaving a little headroom because they rise.
- Bake at 160C (320F) for 18 to 20 minutes, until just set. Gentle heat is the whole trick. Cool five minutes and they release with a twist.
Nutrition
Follow on Twitter (@SamaHoole) or Instagram (@samalifts).
Keep reading
- Raw Milk UK: Where To Actually Buy It (Cow, Goat and Sheep)
- Carnivore Breakfast Casserole (Make One, Eat All Week)
- The Carnivore Diet Shopping List UK (Aldi to Butcher, Priced)
Not sure a food belongs on the plate? Check it in two seconds with the free Can I Eat It tool.
Cook like this every night: Bring Back the Dripping, 140 pages of fat-first British cooking.
About Sama Hoole
Sama has been coaching strength and physique transformation for nearly a decade. He writes about ancestral nutrition, powerbuilding, and cutting through the white noise of training and diet: no dogma, no fluff, just the needle movers. If it does not make you stronger, smarter, or more resilient, it does not belong in your routine.
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