Egg Protein Pops

Egg Protein Pops

By: Anne Kristine Etherton, MS, RDN, LDN, NASM-CPT

In an attempt to do meal prep for the week, I took a try and creating some easy morning eggs. The idea came because my daughter loved the popular chain Egg Bites, but since I don’t want to spend tons of money and also don’t want to feed her fast food, I attempted to create an acceptable substitution. Also, I am limiting my shopping and trying to use what’s in the fridge and freezer. If this wasn’t the case I would have thrown in some onion and peppers, but instead used what I had in the house.  Side note- so looking forward to having fresh fruits and vegetables from the garden next year!

So I started with the egg base and then chose to use sour cream since that was the only cream option in the fridge to give the creamy texture of the pops. Also, used a hand blender to get the sour cream and eggs blended till smooth.

Spray the muffin tin to help with removal after cooking- if you’re like me, you’ll forget this step- which is okay because in a nonstick pan they still came out relatively easy!

I filled each to about 3/4 full because adding the other ingredients would add more volume. Then sprinkled cheese to each serving, using about 1/2 of the cup. Here is where you can also add in the other ingredients you chose to include. I had some deli ham, we use the low sodium preservative free kind, and then to about half of the pops I added a few of the frozen black beans and chick peas. I did not add any salt or other seasoning to this batch, the cheese and ham were providing salt and I was trying to keep to the basics, but next time I will be adding in some other seasoning to spice it up a bit- I’m thinking maybe a chipotle version.

I then put them in the oven for about 20 minutes- watching closely- when they were close to being done I sprinkled the last amount of cheese on top.

While the benefit of making food at home is having more knowledge and control of what’s included, the initial intent was to make something simple and tasty for a quick morning breakfast. It just so happened to be a good option to keep my morning within my daily nutrition goals.

I originally intended for 2 pops to be a serving, which turned out to provide about 120kcal, 7 grams of protein.

For 12 servings of 2 pops

8 eggs

1/2 cup lite sour-cream

3/4 cup of shredded cheese

1oz of deli ham (or other protein)

About 1/4 cup of frozen black beans and chick peas ( or any other vegetable of choice)

Preheat oven to 350 degrees and spray muffin pan and set aside. Blend together eggs and sour-cream until smooth, divide into sprayed muffin tins evenly( filling about 3/4th full). Using about 1/2 cup of the cheese, add small amount to each serving. Small cube ham or other pre-cooked protein and add small amount to each serving, add a few beans and peas to each serving. If you have selected alternative fresh vegetables, I recommend finely chopping and possibly sautéing prior to adding to the egg mixture for better taste since the egg bites only take about 20 minutes to cook.  Bake for about 15 minutes and then add the remaining cheese to the top of the egg pops. Once they are cooked through, you can use a toothpick to test them, remove and enjoy immediately or refrigerate and enjoy for up to 3 days.

Serve with your choice of bread, fruit and several other possible options to have a balanced and compete breakfast or snack!

Nutrition Information

This can easily be a gluten free option by checking that the added meats and vegetables are gluten free.


Why See A Registered Dietitian Nutritionist?

Why See A Registered Dietitian Nutritionist?

So, you’re a little lost and overwhelmed by the amount of nutrition resources out and about this time of year. With New Year’s Resolutions soaring and hopefully not soon to dwindle, you may be in search for the best you. Maybe that’s the happiest you, the most fit you, the healthiest you, or the most balanced you. Perhaps you’re about to focus on your cholesterol, weight, meal planning, diabetes, kidney health, cooking skills, energy, inflammation, digestive health, emotional relationship with food, allergies, or any other nutrition goals. Where should you begin?

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It is proven that working with a Registered Dietitian Nutritionist improves the success of patients and clients to achieve results. RDNs make evidence-based, personalized nutrition recommendations to meet individual health goals. These trained professionals implement nutrition changes that are safe and effective. RDNs also take into account individual needs and preferences, while applying years of research to practice. You will find RDNs work in a variety of settings including private practices, hospitals, clinics, fitness centers, restaurants, nursing homes, wellness companies, universities and colleges, grocery stores, research centers, food companies, and many more establishments. They also work with a range of populations including neonates and infants, adolescents, adults, and older adults.

How do you know that you are receiving the most updated information? Registered Dietitian Nutritionists are trained with extensive years of foundational nutrition experience. Fortunately, RDNs are also required to maintain licensure and master their knowledge about the latest nutrition research to be on top of their career.

So, you’ve decided to work with a Registered Dietitian Nutritionists. Where do you find an RDN? Nuleeu is your one stop shop to find a skillful RDN who will help you meet your nutrition needs. Nuleeu Registered Dietitian Nutritionists have years of professional experience in the clinical healthcare, community, fitness, and private practice settings. Nuleeu is not only made up of Registered Dietitian Nutritionists, but it couples its programs together with other professionals such as yoga instructors and Certified Personal Trainers. Talk about an all-inclusive program to help you meet your needs! Check out the Nuleeu programs to discover which program is best for you with a free initial consultation.

-Elizabeth Fay, MS, RD, CNSC


1. Kohn, Jill. “Qualifications of a Registered Dietitian Nutritionist.” Eat Right. Academy of Nutrition and Dietetics., 30 Nov. 2017,

2. “Work Settings and Areas of Expertise for RDNs.” EatrightPRO – Academy of Nutrition and Dietetics,