Sunday meal prep used to feel like a chore until I started making things that actually made me excited to eat breakfast on a Tuesday. These butternut squash and sage egg bites are the recipe that completely changed my weekday morning routine. Roasted butternut squash, sautéed onions, fresh sage, and melty cheese nestled into a protein packed egg and greek yogurt mixture baked right in a muffin tin. Make a batch on Sunday and breakfast is handled for the entire week in about thirty seconds in the microwave. That is the kind of meal prep that actually sticks.
The greek yogurt in the egg mixture is the detail that makes these egg bites taste so much better than a standard egg muffin. It adds a creaminess and a subtle tang that makes the egg base incredibly light and fluffy, almost custardy, in a way that eggs alone just do not achieve. It also adds a significant protein boost so these little bites are genuinely keeping you full and energized all morning long. The combination of whole eggs, egg whites, and greek yogurt together creates that Starbucks egg bite texture at home that everyone loves and nobody expects to be this easy to replicate.
The butternut squash and sage combination is a classic fall flavor pairing that works so beautifully in a savory egg bite. The squash gets roasted until caramelized and tender which concentrates the flavor and gives it this almost sweet, nutty depth that pairs perfectly with the earthiness of fresh sage. Sautéed onions add a soft sweetness and the cheese pulls everything together into something that tastes cozy and satisfying and feels like a real breakfast worth looking forward to.
Make a full batch of twelve, let them cool completely, and store them in an airtight container in the fridge for up to five days. Thirty seconds in the microwave and breakfast is ready. They are perfect on their own, paired with fruit, or wrapped in a warm tortilla for a quick breakfast burrito situation on the go. Once you add these to your weekly meal prep you will wonder how you ever did mornings without them.
Butternut Sage Egg Bites
Ingredients
- 2 cups butternut squash, peeled and cut into bite sized chunks If they have a package of this precut at the store, I use one package
- ½ onion, diced
- 2 tsp fresh sage, chopped
- ½ tbs olive oil
- 5 eggs
- ¼ cup whole milk (or milk of choice)
- ¼ cup plain greek yogurt
- ¼ cup shredded cheese, cheddar or gruyere
- ½ tsp salt, plus more for seasoning squash and onion
- ¼ tsp pepper
Instructions
Prep the Squash and Onion:
- Preheat your oven to 375℉.
- Dump squash out onto a baking sheet in one layer.
- Drizzle with olive oil and season with salt and pepper. I like to do a little bit of Italian seasoning too.
- Bake for 20-30 minutes until tender and roasted on the edges. Let cool completely.
- While squash is baking, heat a medium skillet over medium high heat with a little swirl of olive oil.
- Add diced onion and sprinkle with a little salt to release the juices. Sauté until translucent and a little caramelized. Keep the heat medium to low so it doesn't burn.
- Allow onions and squash to cool completely before assembling your egg bites.
Make the Egg Mixture:
- In a medium mixing bowl, preferably with a spout, mix eggs with milk, greek yogurt, salt and pepper until you have a creamy homogeneous blend.
Assemble and Bake Egg BItes:
- Preheat oven to 325℉.
- In a muffin tin, grease every other cavity with cooking spray.
- Drop a few squash, 1-2 tsp onions, a few chopped sage and some cheese into each greased cavity.
- Pour egg mixture on top of the mix-ins about ¾ of the way full.
- Bake for 18-20 minutes until the edges have set and the middles are a tiny big jiggly. They will continue to bake as they cool.
- Cool completely before storing or enjoy immediately!
- If you are freezing, be sure to wrap each egg bite tightly to prevent moisture from getting trapped in the bite. Or store in an air tight container in the fridge for up to one week and reheat in the microwave.
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