Recipe · British-inspired
Pea and Cheddar Egg Bites
Pea and cheddar egg bites are a savoury, make-ahead snack for hybrid athletes, with tender centres, sweet peas and lightly golden tops. Two bites provide an estimated 17 g protein. Enjoy them between meals or after training, adding bread or fruit when you need more carbohydrate.
By Richard Branson ·
- Prep
- 12 min
- Cook
- 25 min
- Total
- 42 min
- Makes
- 8 egg bites; 2 per serving
- Difficulty
- Easy
Why make pea and cheddar egg bites?
These savoury bites have soft, almost custardy centres, lightly browned edges and little bursts of sweetness from the peas. Mature cheddar brings a rounded flavour, while spring onions keep each mouthful fresh. They offer a practical change from sweet bars and oat-based snacks.
A two-bite portion contributes protein without turning snack time into a full meal. Because the bites contain relatively little carbohydrate, pair them with bread or fruit after longer runs or demanding mixed sessions. They also travel well when kept chilled, making them useful between work and the gym. Save them for a time when you can eat comfortably rather than rushing straight into hard intervals.
+Can I swap the peas or cheddar?
+Can I make these ahead or freeze them?
+Are these suitable immediately before running?
Ingredients
Makes 8 egg bites; 2 per serving
Equipment
Eight-hole silicone muffin tray · Baking tray · Small saucepan · Sieve · Large mixing bowl · Whisk · Grater · Wire rack
Method
- 1
Prepare the tray
Heat the oven to 180°C fan. Place an eight-hole silicone muffin tray on a baking tray and lightly grease each hole with the rapeseed oil.
Tip: Silicone makes these flourless bites easier to release than an unlined metal tin.
- 2
Cook the peas
Cook the peas in boiling water according to the packet instructions, usually around 3 minutes. Drain thoroughly, spread on a plate and allow them to cool slightly.
Tip: Shake the sieve well: excess water can collect at the bottom of the bites.
- 3
Mix the filling
Whisk the eggs in a large bowl until evenly combined. Stir in the cottage cheese, cheddar, spring onions, pepper and drained peas.
Tip: Small cottage cheese curds are fine; there is no need to blend the mixture.
- 4
Fill the tray
Divide the mixture evenly between the eight muffin holes, leaving a little space at the top of each.
Tip: Stir between scoops so the peas and cheese are distributed evenly.
- 5
Bake until set
Bake for 20–22 minutes, until the tops are lightly golden and the centres are fully set with no liquid egg remaining.
Tip: Gently shake the tray to check the centres; they should not wobble like liquid.
- 6
Rest and release
Leave the bites in the tray for 5 minutes, then gently release them. Serve two per portion, or transfer to a wire rack to cool for storage.
Tip: A little sinking as they cool is normal for flourless egg bites.
Nutrition per serving
| Calories | 183 kcal |
|---|---|
| Protein | 17 g |
| Carbohydrate | 5 g |
| of which sugars | 3.2 g |
| Fat | 10.5 g |
| of which saturates | 4.1 g |
| Fibre | 1.7 g |
| Salt | 0.7 g |
Estimated from typical ingredient values. Brands and portion sizes will change the numbers.
Tips & swaps
- Nutrition is estimated per two-bite serving using standard UK food composition values; cottage cheese and cheddar brands will affect the figures.
- Use mature cheddar for a pronounced cheese flavour without increasing the quantity.
- Pack with a bread roll or banana when you want a more carbohydrate-rich post-training snack.
- During training, reduce running to a walk or use step-back burpees if fatigue is compromising controlled movement; reduce strength-training loads rather than forcing untidy repetitions.
- Stop exercise for chest pain, dizziness or sharp pain. Training or dietary changes involving a medical condition need clinician review.
Storage
Cool on a rack and refrigerate in a sealed container within two hours. Eat within two days. Freeze cooled bites for up to two months, separating layers with baking paper. Defrost overnight in the fridge and use within 24 hours. Reheat only once, until steaming hot throughout, or eat chilled. Use an insulated bag with an ice pack when transporting.
