FREE MEAL PREP: Breakfast Egg Bites.

[I'll have the whole video up in a sec, I just gotta get these done for indieween first]

Ingredients you'll need:

• at least one muffin tray with 12 indentations (it helps to have two or three handy)

• pan spray of your choice

• one dozen eggs

• 2 pint containers (cumulatively 32oz or just under 950ml) of egg whites

• A mixing bowl and whisk

and depending on which you wanna make here:

• 2 1lb packages of low-sodium bacon

• 16oz cheddar cheese

-=or=-

• one large package of baby bella mushrooms

• 16oz swiss cheese

-=or=-

• one large package of your preferred sandwich ham

• 16oz swiss cheese

These will each make three dozen of that type of egg bite, you can lower the portions to mix and match if you wanna. Heck, if this is a lot for you this recipe is laid out in a way that you can easily cut it down to one half, two thirds, or even a third by just dividing the amount of eggs you use e.g. 4 eggs and about 10oz of egg white for only a single dozen bites, 8 eggs and 24oz for two dozen.

Preparation:

• whisk together eggs and egg whites, DO NOT ADD ANY EXTRA SALT, the egg mixture will sap all the salt it needs from the things you put into this mix. Pour mixture into a vessel that's easy to pour from and then prep for fillings.

• Grate down whatever cheese you wanna use and set aside.

• For bacon cheddar egg bites, cook your bacon in bulk (the air fryer on recomended settings or in the oven on a tray at 350-400 (175C-205C) degrees for 20-30 minutes works well) drain the excess grease, and then finely chop up all the bacon. Remember that you don't want your bacon to be quite at the level of doneness you prefer as it will cook more with the egg bites.

• If you're going to do mushroom swiss or ham and swiss, grate your cheese all the same and then finely dice whichever savory filling you're choosing and set aside. It's not anything super crazy like that.

• Start preheating your oven to 400F-205C and thoroughly spray down the inside of your muffin trays. put in a big pinch of your cheese of choice first and then add in your savory filling. It should be about a little less than half an ounce of cheese per bite and then a third of an ounce of ham, the equivalent to a single strip of bacon, or half an ounce of mushrooms per cup.

• Using a cocktail jigger or just a plain ol shot glass, pour the egg mix into the cocktail jigger for portioning, I usually use the 1.5oz side, and then pour that into each indentation on your pan for portioning. Bake at 400F/205C for 20 minutes

• Remove from oven after baking time is up and allow at least 5 minutes to cool. Remove the egg bites from the muffin tray and then tightly wrap any of the bites you aren't immediately going to eat before transferring to the fridge. These'll last a good five days in there.

[approximate] nutrition facts (I literally just tally all of this up on a legal pad while I write out the recipe):

Bacon Cheddar Egg Bites (per single bite):

• 137 calories

• 9 grams of fat

• 3.5 grams saturated fat

• 0 grams carbs

• 0 sugars

• 14 grams of protein

• 256mg sodium

• 20mg cholesterol.

Ham And Swiss Egg Bites (per single bite):

• 114 calories

• 8 grams of fat

• 4 grams of saturated fat

• 0 carbs, sugars or fiber)

• 11 grams protein

• 326mg sodium (that ham is a real killer on the sodium levels)

Mushroom Swiss Egg Bites (per single bite):

• 100 calories

• 7 grams of fat

• 4 grams saturated fat

• 1 gram of carbs

• 9 grams protein

• 101mg sodium