Al Roker Just Shared the High-Protein, Low-Carb Breakfast He Loves—and It Just Has 5 Ingredients

If you’re looking to increase your protein intake or make your mornings a little easier by having a grab-and-go breakfast, we totally get it. After all, protein is a great way to start your day because it gives your breakfast staying power. And the Today Show’s Al Roker might have the perfect protein-packed solution that can be taken to go: egg bites.

In a recent Instagram post, Roker reports from his kitchen that he’s trying to focus on protein in the morning and “kind of stay away from carbs.”

To make his version of the egg bites that we know and love, Roker starts by hauling out his blender. In the blender, he adds six eggs and about a cup of cottage cheese—both great sources of protein. He then tosses in a handful of shredded cheese and a pinch of Matthew McConaughey’s secret “everything on the fire” rub. 

Unfortunately, no one knows exactly what’s in the rub—except McConaughey and his wife—because it’s a tightly held family secret. Since it’s a rub for grilling meat, it most likely includes basic seasonings like salt, black pepper, onion powder, garlic powder, smoked paprika, cumin, oregano and cayenne pepper. Some have guessed that it may contain a little brown sugar and possibly sumac, a tart, crimson-colored spice commonly used in Middle Eastern dishes. 

Cheese-wise, Roker opts for a handful of Cheddar that he shredded himself. “You don’t want to buy it already shredded because they put a little coating of cellulose on it. It’s nothing harmful, obviously, but it’s just better—and it’s cheaper—to shred it yourself,” Roker advises.

After he “gives it a little blitz” in the blender, he turns to a silicone muffin tin that he’s already sprayed with nonstick spray. First, he adds a bit of cooked ground sausage to the bottom of each muffin tin and adds more Cheddar on top of the sausage. (While Roker doesn’t specify what kind of sausage he uses, we think just about any breakfast sausage would work here. Just go with your favorite!) Next, he pours some of his egg mixture into each cup and then tops them all off with a final sprinkle of shredded Cheddar. He bakes the bites for about 25 minutes at 350°F. 

When he retrieves the egg bites from the oven, they come out perfectly puffed up—and he mentions that they’ll deflate as they cool. Just let them come down to a cooler temperature, Roker says, and you’ll be all set with breakfasts for the week.

“What’s nice is you put them in the fridge, they’ll keep for a week, and you’ve got yourself a nice little egg bite you can pop in the microwave, warm up and yummy yummy,” Roker says. Plus, each serving of two egg bites should pack in about 20 grams of protein, making this morning meal a veritable powerhouse.

We love egg bites at EatingWell, too. Not only are they a great make-ahead breakfast and source of protein, but you can tailor them to your taste. Add in your favorite veggies, like in our Roasted Red Pepper & Spinach Egg Bites, or make them taste just like your favorite café breakfast, like with our Copycat Starbucks Spinach & Mushroom Egg Bites. 

You can also use different types of cheese to alter the flavor. And since most of us don’t have McConaughey’s secret rub in our pantries, you can play around with different herbs and spices, too. If you like a little spicy kick, add a splash or two of your favorite hot sauce or a sprinkling of cayenne pepper or red pepper flakes. 

We also noticed in Roker’s post that he has a sheet pan under the muffin tin. That’s definitely a smart move if you’re using a silicone muffin pan, which makes it easier to remove the egg cups but can also get a little messy without something to stabilize it. Plus, we’d recommend adding some hot water to a sheet pan below your tin. The water allows for a gentler bake and creates a creamier texture for the bites. You can also put boiling water into a deeper pan on the rack beneath the muffin tin. Either way, it creates a sort of steam bath for the egg bites.

Roker does use a lot of cheese in his bites. If you want to reduce the amount of saturated fat, use a little less cheese. You can also opt for chicken breakfast sausage, as it will be lower in saturated fat than pork sausage. And if your body is sensitive to sodium, stick with lower-sodium cheeses, like Cheddar, Swiss, mozzarella and reduced-sodium cottage cheese. 

And while a low-carb breakfast may be a goal for some, it’s best to remember that your brain also likes carbs. You can reduce them if you want, but there’s no need to completely avoid them. You could easily—and deliciously—flesh this breakfast out with some fruit and a slice of whole-grain toast to start your day off with plenty of energy and focus.