Erin Romeo is sharing her delicious Cheesy Egg Bites recipe, a perfect grab-and-go breakfast or snack. These protein-packed bites are loaded with fluffy eggs, gooey melted cheese, and a hint of seasoning for a satisfying and flavorful treat. Whether you’re meal-prepping for the week or need a quick bite, Erin’s recipe is simple, customizable, and sure to be a hit with the whole family. Stay tuned for her step-by-step guide to making these cheesy delights at home!

Erin is a passionate nutrition coach, meal planning expert, and the creator behind the popular Instagram account @foodprepprincess, where she inspires her global community with practical tips for healthy living. Based in Ontario, Canada, Erin has spent years helping women simplify their weeks and elevate their wellness through the power of meal prep. She believes that small, consistent steps—like prepping meals in advance—can lead to transformative changes in energy, balance, and overall health.
Her newly released cookbook, “Easy Meal Prep: Save Time and Eat Healthy with over 75 Recipes” is the ultimate guide for anyone looking to take the stress out of healthy eating. Packed with easy-to-follow recipes, meal prep strategies, and customizable plans, the book empowers readers to stay on track with their health goals while enjoying delicious, nutritious meals. Whether you're new to meal prep or a seasoned pro, Erin’s approachable advice and flavorful recipes make it easier than ever to thrive in your busy life.
Here are five reasons why egg cups are great for meal prep:
Customizable and Versatile: Once you've got the basic recipe down, egg cups are super easy to customize. You can swap in your favorite veggies, meats, cheeses, or spices, making them as simple or as gourmet as you like. They can be made to fit your dietary needs—whether that’s low-carb, high-protein, or vegetarian.
Convenient Grab-and-Go Option: Egg cups are perfect for meal prepping because they’re easy to store in the fridge and can be eaten quickly on busy mornings. Simply grab one (or a few) and you’re set for a filling breakfast or snack without much effort.
Portion Control: Each egg cup is already portioned out, which makes it simple to control your servings and avoid overeating. This can help with maintaining a balanced diet and sticking to your meal plan.
Long Shelf Life: Egg cups can last in the fridge for up to a week, so they’re perfect for preparing meals in advance. You can make a batch at the start of the week and enjoy them throughout the week, saving time and reducing stress around cooking.
Balanced Nutrients in One Bite: Egg cups are a great way to pack in a combination of protein, healthy fats, and veggies all in one bite. You can get a well-rounded, nutritious meal that covers all the bases, whether you’re aiming for a post-workout snack or a healthy breakfast.
NOTE: Silicone Pans
Some silicone muffin pans are flimsy, which can make it hard to handle when filled with batter or egg mixture. Look for pans with reinforced steel rims or extra support that will prevent the pan from bending or spilling.

Cheesy Egg Bites
Ingredients
- 10 large eggs
- 1/4 cup milk 60 ml (dairy, soy, or nut)
- onion powder to taste
- Italian seasoning to taste
- Himalayan salt to taste
- freshly ground black pepper to taste
- 3 medium bell peppers any color, diced
- 1 cup finely chopped broccoli florets 75 g
- 1/4 cup shredded cheddar cheese 30 g
Instructions
- Preheat the oven to 375°F (190°C). Grease a 12-cup muffin tin or two 6-cup muffin tins with the cooking spray or use a silicone muffin pan. Set aside.
- In a large bowl, whisk together the eggs, milk, onion powder, Italian seasoning, salt, and black pepper.
- Equally divide the bell peppers, broccoli, and cheese among the muffin cups.
- Pour the egg mixture over the top of the vegetables, filling each cup three-quarters full.
- Bake for 20 to 25 minutes, until the egg cups set and a toothpick inserted into the center of a cup comes out clean. Remove from the oven and let cool slightly before taking the cups out of the tins.
- To Store: Place 3 egg cups each into 4 containers. Store in the refrigerator for up to 5 days or in the freezer for up to 3 months. To reheat, warm the egg cups in the oven at 325°F (170°C) for 6 to 7 minutes until heated through. If using the microwave, prick 1 or 2 egg cups with a fork, cover, and heat for 30 to 40 seconds.
More Reading:
- Food Styling: Tips for Styling Eggs | Food Bloggers of Canada
- Soy Sauce Eggs (Shoyu Tamago) | Food Bloggers of Canada
- 9 Eggs Benedict Recipes | Food Bloggers of Canada
- French Dressing Deviled Eggs | Food Bloggers of Canada
- 18 Ways to Make Deviled Eggs | Food Bloggers of Canada
- 24 Ways To Have Eggs For Breakfast! | Food Bloggers of Canada
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