top of page
  • Writer's pictureDr. Hansra

A healthier breakfast option: guilt-free, low calorie, no cholesterol egg bites

Updated: Feb 4, 2023

#Eggs are a popular #breakfast staple in the american diet however long term consumption may pose significant health risks such as increased risk of stroke, heart disease, and early death (1,2,4). Eggs are a major source of dietary cholesterol which is found primarily in the yolk (3). The associations between dietary cholesterol consumption and cardiovascular disease and early death remains controversial despite decades of research (4). Although many studies shows that eggs are harmful, some studies also show eggs have neutral or beneficial effects on health (5,6). Overall, the research on eggs and human health is mixed and in this scenario it is best to be cautious and consume eggs in moderation. I personally avoid the major culprit found in eggs: the cholesterol and saturated fat containing yolk. It is best to stick with egg whites as they do not have any cholesterol or fat which is potentially associated with developing cardiovascular disease (7). Even though eggs are a low calorie option, egg whites have far less calories so it is a good option for people trying to lose weight. Smart and Easy presents a healthier breakfast option that you can enjoy without the potential risk: guilt-free, low calorie, no cholesterol egg bites. Also, this is a great kid-friendly breakfast option given that egg bites are more visually attractive (which is an important criteria for picky eaters) compared with traditional scrambled eggs.

Ingredients and materials

1. Organic egg whites.
2. Just Egg, plant based scramble (made from mung bean protein, tastes great and adds the yellow color to your egg bites).
3. Salt +/- pepper to taste.
4. Optional: coconut oil based cheese (has no cholesterol, you can use regular cheese if you want since the amount is minimal).
5. Optional: chopped vegetables: peppers, onion, etc.
6. Egg bite maker (can pick up at Walmart, Target, etc for $20) or a traditional baking pan.


1. Grease pan or egg bite tray (I use trace amount of organic ghee butter).
2. Add 3 teaspoons (15 ml) eggs whites per egg bite.
3. Add 2 teaspoons (10 ml) "Just Egg" plant based scramble.
4. Add a pinch of salt (and pepper) to taste
5. Heat mixture in egg bite maker* 12-15 minutes or 8-10 minutes at 350 degrees in conventional oven using cupcake pan.
6. At halfway when mixture is in a gelatinous state insert small pieces of cheese so that they are submerged. This will allow you to have perfect cheesy centers.
7. If you want to skip the egg bites you can simply make scrambled eggs.

*Cooking times may vary depending on your egg bite maker or oven so check your finished product properly as consuming raw egg product is hazardous to you health.

Let's do some math!

Egg whites have nearly three times less calories then eggs which makes it a great #weightloss option. Also, note that there is no fat or cholesterol compared to the yolk containing whole egg which may potentially mitigate your potential risk associated with regular egg consumption. Many people don't want to eat egg whites because they have grown up eating "yellow" eggs and egg whites can be visually unappealing or less flavorful. We have gotten around this by adding another cholesterol free option: "Just Egg" plant based scramble which is essentially made from mung beans and other natural flavors. This plant based egg scramble tastes really good and adds a rich flavor and yellow color to your egg whites. Also, there is about 5 grams of protein per serving which is good to help keep you full. We use coconut oil based cheese over regular cow's mild cheese since it is also a cholesterol free option and tastes great (some vegan cheeses are awful tasting). If you don't have access to coconut oil based cheese or simply don't want to use it then go ahead and use regular cheese since the amount used per serving is negligible and unlikely to impact your overall nutrition and health.

What is the bottom line?

These egg bites taste amazing and they're good for your health. If you are concerned about your cardiovascular disease risk, cholesterol levels, or trying to lose weight then our guilt-free, low calorie, no cholesterol egg bites are right for you. Also, these egg bites are a great kid friendly option for parents of picky eaters (like my kids!). In the grand scheme of things we should be more concerned about controlling well established disease risk factors such as obesity, smoking, exercise, and blood pressure. However, we should ALSO be focusing on the smaller risk factors as well since the little things add up to something big. The current example of egg bites only highlights the theme that "The little things add up to something big". Examine your own diet and slowly adjust it to minimize risks and optimize benefits for better overall health. Not sure how? We'll show you at


1. Zhong V W, Van Horn L, Cornelis M C, et. al. Associations of Dietary Cholesterol or Egg Consumption With Incident Cardiovascular Disease and Mortality. JAMA. 2019;321(11):1081-1095.

2. Tong T Y, Appleby P N, Key T J, et. al. The associations of major foods and fiber with risks of ischemic and hemorrhagic stroke: a prospective study of 418 329 participants in the EPIC cohort across nine European countries. European Heart Journal (2020) 0, 1-11.

3. US Department of Agriculture. Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 28. Version Current: September 2015. Accessed January 31, 2019.

4. Berger S, Raman G, Vishwanathan R, Jacques PF, Johnson EJ. Dietary cholesterol and cardiovascular disease. Am J Clin Nutr. 2015;102(2):276-294.

5. Alexander D D, Miller P E, Vargas A J, Weed D L, Cohen S S. Meta-analysis of Egg Consumption and Risk of Coronary Heart Disease and Stroke. J Am Coll Nutr. 2016 Nov-Dec;35(8): 704-716.

6. Mazidi M, Katsiki N, Mikhailidis D P, Pencina M J, Banach M. Egg Consumption and Risk of Total and Cause-Specific Mortality: An Individual-Based Cohort Study and Pooling Prospective Studies on Behalf of the Lipid and Blood Pressure Meta-analysis Collaboration (LBPMC) Group. J Am Coll Nutr. 2019 Aug;38(6):552-563.

7. U.S. Department of Agriculture. Agricultural Research Service. Food Data Central., Accessed April 5th, 2020.


As a service to our readers, Smart and Easy provides access to our library of archived content. Please note the date of last review on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

65 views0 comments


bottom of page