Delicious High Protein Egg White Bites

These high-protein egg white bites are the perfect grab-and-go breakfast or snack. Packed with lean protein, they are light, fluffy, and customizable with your favorite veggies and seasonings. Whether you’re meal-prepping for the week or need a nutritious boost, these egg bites are a delicious and satisfying option.

Why You’ll Love This Recipe

• High in Protein – Made primarily with egg whites, this recipe is packed with protein, keeping you full and energized.
• Low in Calories – A great option for those looking for a nutritious yet low-calorie breakfast.
• Customizable – Add your favorite vegetables, herbs, or even a sprinkle of cheese to make them your own.
• Easy to Make – Simple ingredients and quick preparation make this recipe perfect for busy mornings.
• Great for Meal Prep – Make a batch ahead of time and store them for a quick and healthy snack.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Egg whites
• Cottage cheese or Greek yogurt
• Spinach (or other leafy greens)
• Bell peppers (diced)
• Green onions
• Salt and pepper
• Garlic powder
• Cheese (optional)
• Cooking spray or oil

Directions

1. Preheat Oven – Set your oven to 350°F (175°C) and lightly grease a muffin tin with cooking spray or oil.
2. Prepare Ingredients – Chop spinach, bell peppers, and green onions into small pieces.
3. Blend the Egg Whites – In a blender or mixing bowl, whisk egg whites with cottage cheese or Greek yogurt until smooth.
4. Season the Mixture – Add salt, pepper, and garlic powder for flavor.
5. Assemble the Bites – Evenly distribute the vegetables into the muffin tin, then pour the egg white mixture over them.
6. Bake – Place in the oven and bake for 18-20 minutes, or until the egg bites are firm and slightly golden.
7. Cool and Serve – Let them cool for a few minutes before removing from the tin. Enjoy warm or store for later.

Servings and Timing

• Servings: Makes 12 egg bites
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes

Variations

• Cheesy Delight – Add shredded cheddar or feta for extra flavor.
• Spicy Kick – Add diced jalapeños or a pinch of cayenne pepper.
• Meaty Option – Mix in cooked turkey bacon or chicken sausage for extra protein.
• Herb-Infused – Add fresh basil, parsley, or cilantro for a fresh twist.
• Mushroom Lover’s Version – Add sautéed mushrooms for an earthy flavor.

Storage/Reheating

• Refrigeration: Store in an airtight container in the fridge for up to 5 days.
• Freezing: Freeze in a single layer, then transfer to a bag or container for up to 2 months.
• Reheating: Warm in the microwave for 30-45 seconds or in the oven at 300°F for 5-7 minutes.

FAQs

How can I make these dairy-free?

You can substitute the cottage cheese or Greek yogurt with a dairy-free alternative like almond or soy yogurt.

Can I use whole eggs instead of just egg whites?

Yes! You can replace some or all of the egg whites with whole eggs for a richer texture and added nutrients.

Can I make these without a muffin tin?

If you don’t have a muffin tin, you can bake the mixture in a greased baking dish and cut into squares.

Are these egg bites keto-friendly?

Yes, as long as you avoid adding high-carb ingredients like certain vegetables or starchy fillings.

What’s the best way to prevent sticking?

Use a non-stick muffin tin and spray it well with cooking spray or use silicone muffin liners.

Can I meal prep these for the week?

Absolutely! These store well in the fridge, making them ideal for meal prep.

Can I add protein powder to boost protein content?

It’s not necessary, but if you want extra protein, consider adding a small amount of unflavored protein powder to the mixture.

How do I know when the egg bites are done baking?

They should be set in the center and slightly golden around the edges. A toothpick inserted should come out clean.

Can I use frozen vegetables?

Yes, just make sure to thaw and drain them well to prevent excess moisture.

What are some good dipping sauces for these egg bites?

Try pairing them with salsa, hot sauce, or a dollop of Greek yogurt for extra flavor.

Conclusion

These high-protein egg white bites are a fantastic, nutritious option for breakfast or snacking. They are easy to customize, simple to make, and perfect for meal prep. Whether you enjoy them fresh or reheated, they provide a satisfying and healthy way to fuel your day. Try out different variations to keep things exciting!

Print