High-Protein Tuna Melt Egg Bites

These high-protein tuna melt egg bites are super easy to make and a great option for meal prep. You will have no problem hitting your daily protein goals with this simple low-carb and keto recipe.

As an Amazon Associate, I earn from qualifying purchases.

I feel like I go in seasons with eating a lower-carb/high-protein diet, and I’m in one right now. I find it pretty easy to manage when counting calories seems like a huge headache. These egg muffins are a great keto lunch or dinner option, as are avocado tuna salad and zucchini tuna melts. Check out all of our low-carb and keto recipes for more inspiration.

Why You Will Love This Recipe

• These cheesy egg bites boast a high protein content. We’re talking 11 grams of protein each and only 1 gram of total carbs. And all from whole foods – no protein powder or supplements. Boom!
• The prep work is simple and straightforward. They are quick and easy to make and reheat/freeze really well. Perfect for meal prep. Double boom!
• Naturally gluten-free. Bonus.

Ingredients

Find the complete ingredient list, with measurements, in the recipe card below.

• Canned Tuna – I generally buy the line and pole tuna from Costco. It is a great deal and goes on sale pretty frequently.
• Large Eggs – Get farm fresh eggs if you can. I notice a big difference in the color of the yolks with the local farm eggs. They are so much brighter and almost orange.
• Mayonnaise – I always make my own! This lemon mayonnaise is perfect with this recipe.
• Greek Yogurt – This adds richness and creaminess – and protein, of course. That’s why we’re here, right?
• Cheese – I use marble cheddar cheese and like to shred my own.
• Celery and Broccoli – These veggies bring a little fiber and a pop of color to the egg bites.
• Sea Salt and Pepper – Always add these basic seasonings to bring out the best of your ingredients.

Equipment

These are some key pieces of equipment used in this recipe.

• Mixing Bowl – I recommend using a larger mixing bowl for easy whisking without any splatter. I found one with a rubber ring on the bottom so the bowl doesn’t slip around on the counter, and I love it.
• Muffin Tin – This recipe makes eight egg bites, so you can use a smaller muffin tin if you have one. I have a 12-well stainless steel tin that I use, and I only fill 8 of the wells.

Instructions

Scroll to the recipe card at the bottom for the FULL recipe details.

Step 1

Start by preheating the oven to 350° and greasing eight muffin tin wells using melted butter or ghee (or non-stick spray).

Step 2

Then, in a large mixing bowl, whisk the eggs until frothy. Add in the mayo and Greek yogurt, salt, and pepper, and whisk again to combine.

Step 3

Fold in the tuna, shredded cheese, chopped celery, and broccoli and stir to incorporate.

Step 4

Portion the tuna mixture into the eight wells of the greased muffin tin.

Step 4

Bake in the preheated oven for 25-30 minutes until the tops are bubbling and golden brown.

Let cool in the pan for five minutes and enjoy warm.

Substitutions

Sour cream can be used instead of Greek yogurt.

Any shreddable cheese can be used. Any variety of cheddar, swiss, parmesan, mozzarella, gouda, etc.

Use any variety of veggies instead of broccoli and celery. Chopped baby spinach, diced bell peppers, diced red onions, and cauliflower rice are all great options.

Recipe Variations

Add a ton of freshly chopped herbs and make a garden-fresh version. Fresh chives, parsley, and fresh dill are amazing!

Make a chicken version using canned chicken or chopped rotisserie.

Serving Suggestions

Enjoy for lunch or a light dinner served with a simple lettuce salad or cucumber salad or just a side of chopped tomatoes with a sprinkle of salt.

Add a side of chopped tomatoes with a sprinkle of salt or a couple of pickles.

Pack up in a glass container for later and enjoy them cold as a quick snack or quick lunch on the go for work or school.

FAQS

Storage Tips

To Store: Transfer cooled leftovers to an airtight container and store in the refrigerator for up to 3 days.

To Freeze: Place the airtight container in the freezer and store it for up to 3 months. Thaw in the fridge overnight.

More High-Protein Recipes

If you’ve tried these low-carb egg bites with tuna fish, please give me a rating and let me know how it turned out by leaving me a comment below. I’m always interested in feedback!

Be sure to follow me on social media! I love pinning to Pinterest, sharing on Facebook, and posting pics on Instagram. See you there. 🙂