Mini Egg Snacks

1. Why These Cheese and Egg Snacks Are Worth Having

The key to these cheese and egg snacks is combining eggs and cheese, creating a texture similar to scrambled eggs for breakfast, yet with a soft, pudding-like feel. Each one is packed with high-quality protein, filling without burdening a child’s delicate stomach.

The author intentionally made them “plain” for a simple reason: many picky eaters are sensitive to “mixed textures,” refusing to eat chopped vegetables or meat. This version has a clean, smooth texture, making it more palatable.

2. Main Ingredients and Nutritional Highlights

• Eggs: The recipe uses 8 large eggs, providing the main sources of protein and micronutrients, forming the “backbone” of the snack.
• Cottage Cheese: One cup of cottage cheese provides a delicate creamy flavor and extra protein, while the moderate amount of fat makes the feeling of fullness last longer.
• Cheddar Cheese: Approximately 3/4 A cup of shredded cheddar cheese melts inside after baking, adding a savory and satisfying stretch.
• Salt and black pepper: Just a light seasoning to round out the overall flavor without overpowering the natural aromas of the eggs and cheese.

This recipe makes 12 small desserts, each approximately 98 kcal, containing about 8 grams of protein and 7 grams of fat, making them an ideal small serving of high-protein snacks for children or adults alike.

3. From Blender to Oven: Simple Method

1. Preheat oven to 325°F (approximately 163°C). Meanwhile, boil about 4 cups of water on the stove.
2. In a blender, combine eggs, cheddar cheese, salt, and black pepper. Blend on high speed until completely smooth and free of lumps.
3. Place a silicone muffin tin on a baking sheet. Spray the inside of the tin with non-stick grease to prevent sticking after baking.
4. Pour the egg mixture evenly into 12 muffin tins. 5. Fill each small cup almost to the rim with shredded cheddar cheese.
5. Evenly distribute the shredded cheddar cheese into each cup, gently pressing it into the liquid so the cheese is submerged rather than floating on the surface.
6. Place the baking pan, along with the molds, into the oven. Carefully pour freshly boiled water into the baking pan, creating a water bath around the molds.
7. Bake for approximately 23–28 minutes, or until the surface is slightly puffed up and mostly set to the touch.
8. Be extra careful when removing from the oven—the hot water in the pan will make the pan wobble. Let it cool slightly for 5 minutes, then use a butter knife to gently run along the inside of each cup to neatly remove each egg pastry.

The advantage of a water bath baking method is that it ensures more gentle and even heating, resulting in a delicate, non-rough texture for the pastries, similar to a light version of baked eggs or a crustless savory pie.

4. Creative Additions

The basic version is more “pure,” especially suitable for children who don’t like mixed textures; however, adults or children with a higher tolerance can experiment on a smaller scale next time they make it. For example, add ingredients only to a few compartments, thus offering different flavors in one dish.

Ingredients to try include:

• Small florets of broccoli or chopped spinach
• Diced bell peppers, mushrooms, or tomatoes (make sure they are well-drained)
• A small amount of ham or bacon bits
• Other flavored cheeses and herbs (such as chopped green onions, parsley, etc.)

These variations allow the same recipe to have more variations, satisfying both children who prefer lighter flavors and adults who want a more substantial meal.

5. Suitable for Many Times of the Day

The most classic way to enjoy these cheese and egg snacks is as breakfast, paired with a slice of toast and a small portion of fruit, creating a meal that balances protein, carbohydrates, and fiber. For working professionals or school-aged children, this is also perfect as a quick and easy “grab-and-go” breakfast or snack.

• Morning: Microwave for a few seconds or briefly warm in the oven, then serve with fruit and milk for a convenient breakfast.
• Lunch or Afternoon: Pack in a lunchbox with vegetable sticks, crackers, or fruit puree for a protein-rich side dish.
• Evening: When busy, pair with a salad and soup for a quick and easy light dinner.

For toddlers still exploring solid foods, give it a fun name, such as “Egg Cups” or “Egg Pouches,” and cut it into small pieces. Use a cute food fork to eat it, reducing the psychological pressure of trying new foods.

6. Storage and Heating Recommendations

This egg snack is perfect for making a batch at a time and consuming gradually:

• Refrigeration: Store in an airtight container in the refrigerator for 2–4 days. Reheat to warm in the microwave or oven before each serving.
• Frozen: For stockpiling, portion and freeze completely after cooling. They can be stored for up to 2 months. Before eating, thaw in the refrigerator, then reheat in the oven or air fryer for a soft texture.

The nutritional information provided by nutritionists is calculated per egg pastry. Adults and children usually eat more than one at a time, so you can simply multiply by 2 or 3 to estimate. For those who want more ease in life, a neat row of egg pastries in the refrigerator is a reassuring and gentle “preparatory solution.”