Prosciutto Egg Bites: Quick protein on the go

Danni and I get more requests for the “Athlete Factory” section of our blog, than anything else. It seems everyone is looking for a quick way to fuel their teen quickly and efficiently. We are constantly dealing with changing schedules and short turnarounds between school and activities, so we have made it our mission at Mojo and Moxie to bring you recipes that fit the bill. If your teen is eating two or three dinners in the car or at the sport / activity of the season you probably are faced with my greatest obstacle – BOREDOM. It is difficult to always be thinking ahead – to pack things that are interesting, healthy and satisfying AND that they will actually eat! With Danni filling you in on a few diet trends this week – I thought I would follow her info up with a recipe that is also PALEO. If you, or anyone in your family is following this particular diet – this recipe works for you too!

Today we feature a quick protein “muffin” you can make ahead and use for either a grab and go breakfast, or in the lunch box. Reminiscent of the Starbucks Sous Vide egg bites, but with the benefit of knowing they were made fresh in YOUR kitchen without the added sodium or depleted funds from your wallet! Feel free to mix and match veggies your teen loves to ensure success!

Protein Egg Bites

The prosciutto make a crispy “cup” that is delicious and holds the egg much like a crustless quiche. I buy packages of prosciutto that are sealed because they tend to last longer in the fridge. Just cut them in half lengthwise, and make an X in the bottom of your muffin tin. Easy Peasy.

In this batch, I used spinach, cut back on the onion (my kids like the flavour, but not the pieces) and added red pepper. This particular version would taste great with FETA but, in order to make this officially “paleo” I had to leave the cheese out this time. I have also used cheddar, mushrooms, leeks – whatever I have on hand – to get some extra veggies into those growing bodies.

A little trick I have learned while experimenting with this recipe – if you are going to add spinach – sometimes it is easiest to just add your spinach into the bottom of the cups first, then pour the egg and red pepper mixture over the top. This ensures you have equal spinach in all of your egg cups!

Prosciutto Egg Bites

  • Servings: 12 cups
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This paleo recipe is quick protein on the go for your young athlete


12 slices of prosciutto – cut in half
8 large eggs beaten
chopped red pepper, green pepper, mushrooms, leeks, spinach, cut up leftover asparagus or broccoli – any mixture that makes about 1/2 – 3/4 cup veggies
1/4 cup chopped yellow onion
1/2 tsp Mrs. Dash Salt Free Seasoning
1/2 tsp lemon pepper

Pre-heat oven to 350F. Lightly spray or oil 12 cup muffin tin.
Create an X with two slices of prosciutto to create a “cup” in each muffin cup.
Combine eggs, veggies and spices in a bowl.
Pour egg mixture evenly into muffin cups on top of prosciutto.
Bake for 20 minutes. Let cool, unmold and serve.
You can store these in a refrigerated airtight container for several days in your fridge.

*if you are not following a paleo diet – you can add cheese to these for extra yum! 1/4 cup cheddar or feta would be spectacular!

Now – this one was winning for me until my daughter had an unfortunate stomach incident with the previously mentioned Starbucks egg bites… but this doesn’t mean it won’t be a hit in your house 😉 Hopefully you get a few rounds with this recipe before they are bored and wanting something new in the lunch box.



10 thoughts on “Prosciutto Egg Bites: Quick protein on the go

    1. These are great to send with him for lunch or snacks at the office as well!! Let me know how it goes!

    1. Oh wow – that is super cool! Yes – these are perfect for a low carb diet for sure! Let me know how it goes!

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