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Overly-Easy Egg Bites

Quick, Protein-packed Breakfast

By: Pam Smith, RDN

My Virtual Flavor Kitchen was filled this week with countless delicious and nutritious power lunches you can make from leftovers in your own fridge (Watch The Pam Smith Flavor Show Flavor Kitchen episode here). Remember, eating power meals and snacks evenly spaced throughout the day is the way to eat well, live well… and keep those afternoon drowsies away!

Want to get the flavors that make this meal magical? They’re all available at!

Overly-Easy Egg Bites


  • 3/4 cup browned taco-seasoned ground beef (I love to use P.S. Flavor!™ Texy Taco for my seasoning!)

  • 3/4 cup Seasoned Black Beans, recipe follows

  • 1/4 cup finely shredded cheddar cheese

  • 3 tablespoons sliced scallions or chopped herbs P.S. Flavor!™ Texy Taco or Creole Kitchen, to taste

  • 6 eggs 1 tablespoon low-fat milk Taco toppings, optional


  1. Place six silicone baking cups in a baking pan, or prepare a small muffin pan by spraying muffin wells with nonstick spray or lining with cupcake liners.

  2. Add 2 tablespoons each taco meat and Seasoned Black Beans to cups. Top with 1 tablespoon shredded cheese, and sprinkle with 1/2 tablespoon sliced scallions or chopped herbs.

  3. Whisk together the eggs and milk until yolks and whites are well combined. Evenly fill each cup with egg mixture. Quickly stir with a chopstick or small spoon and add a sprinkle of Texy Taco or Creole Kitchen.

  4. Bake for 10-12 minutes at 350º F, until done or just slightly jiggly in center; remove from oven and serve immediately. You may also cool and refrigerate or freeze to pop into microwave for future meals.

  5. Serve with taco toppings such as salsa or pico de gallo, lime crema, jalapeños, and guacamole or diced avocado.

Seasoned Black Beans


  • One 15 oz. can black beans, such as Goya

  • 2 tablespoons fresh lime juice

  • P.S. Flavor!™ Creole Kitchen or Tajin, to taste


  1. Drain black beans and combine with lime juice and Creole Kitchen or Tajin to taste.


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