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.
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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.
- BPA-free and odorless, ensuring food safety in prepping, washing, baking, mixing, and serving.
- There is non-slip rubber at the bottom of the plastic bowl to prevent slipping while mixing.
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).
Expert Tip!
Use melted butter to grease the muffin tins. Dip a pastry brush and spread the melted butter around the wells’ bottom and sides to prevent any sticking.
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
Each serving clocks in at 11 grams of protein. Having two or three is a fantastic source of protein without any supplements or powders, which is awesome.
Serve with some spicy salsa or hot sauce. Or add some diced pickled jalapenos to the mixture before baking.
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!
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High-Protein Tuna Melt Egg Bites
Ingredients
- 2 large eggs
- ¼ cup mayonnaise
- ¼ cup Greek yogurt
- 1 can tuna, drained and flaked
- 1 ½ cups shredded cheddar cheese
- 1 stalk celery, finely diced
- ½ cup chopped broccoli
- ½ tsp fine sea salt
- ¼ tsp ground black pepper
Instructions
- Start by preheating the oven to 350° and greasing 8 wells of a muffin tin using melted butter or ghee (or non-stick spray).
- Then, in a large mixing bowl, whisk the eggs until frothy. Add in the mayo and Greek yogurt along with the salt and pepper and whisk again to combine.
- Fold in the tuna, shredded cheese, chopped celery, and broccoli and stir to incorporate.
- Portion into the 8 wells of the greased muffin tin.
- Bake for 25-30 minutes until the tops are bubbling and golden.
- Let cool in the pan for five minutes and enjoy warm.
…Oh I forgot to say, regarding my last comment about the cheese Muffins I made!
They actually turned out looking more like large Yorkshire puddings rather than muffins and they actually reminded me of Yorkshire puddings when I ate them too, but they were still very nice, just not really like muffins!!
Maybe I added a little tiny bit too much baking powder!! :))
I am going to try these (have only just made some of your cheese muffins, which were lovely!) but don’t have any mayo and won’t buy any because they all have rapeseed oil in, which isn’t good for your health! So, could I use a substitute for mayo, maybe butter or cream instead, do you think???
Thanks!
Hey Sally! Do you have a food processor, blender, or an immersion blender? Because making homemade mayo is super easy, and then you can control what kind of oil you use. I make mine with MCT oil or light olive oil, and it is so good! Homemade Mayo Alternatively, can you find mayo made with olive oil where you live, or is it all rapeseed? If not, sour cream would probably work.
Delicious, easy to make, perfect.Thank you very much… best regards.
Appreciate the great feedback, Marcus! They really are too easy. 🙂
Hi Sharon,
Yes I do have a stick blender, so may try again with the mayonnaise, otherwise I could use sour cream, but would I still need to use the Greek yoghurt as well then??
Unfortunately, all of the mayonnaise in the shops, whether olive oil based or not, use rapeseed oil!! I think there could be ‘some’ that doesn’t have it in, from some smaller shops, but it would be very expensive!
Thanks for the reply and I look forward to making these!
That’s a bummer! I love that you are scrutinizing those labels, though 🙂 You could use both the sour cream and yogurt or just go full yogurt. Both should work, but adding sour cream makes it richer.
Like the concept but too high in fat. Will remove mayo
Thanks for the feedback, Debra. Was the 3 star rating based on the fat content or how the recipe turned out?
That’s 1 tablespoon. 14 grams in one tablespoon. Not very much.
Read the recipe instructions twice, where is the tuna?
Ooops! Sorry about that. Of all the things to miss when typing out the recipe … Thanks for letting me know! I’ve edited it now. 🙂
I don’t see where it says to add the tuna.
Ooops! Sorry about that. Of all the things to miss when typing out the recipe … Thanks for letting me know! I’ve edited it now. 🙂