Protein Egg White Bites

Why You’ll Love This Recipe

Protein Egg White Bites are a nutritious and convenient option for a high-protein, low-calorie snack or breakfast. Light, fluffy, and easily customizable with your favorite vegetables and cheeses, these bites are perfect for meal prep and on-the-go meals. They’re packed with lean protein to keep you energized throughout the day.

ingredients

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

egg whitesspinachbell peppersonionlow-fat cheeseseasaltpepperolive oilcottage cheeseoptional add-ins: cooked turkey bacon, mushrooms, or herbs

directions

Preheat your oven to 350°F (175°C) and lightly grease a muffin tin with olive oil spray.

In a large bowl, whisk together the egg whites, cottage cheese, salt, and pepper until smooth.

Finely chop the spinach, bell peppers, and onion, then stir them into the egg white mixture.

Pour the mixture evenly into the prepared muffin tin cups, filling each about ¾ full.

Top with a sprinkle of low-fat cheese if desired.

Bake for 20-25 minutes, or until the egg bites are set and slightly golden on top.

Let cool for a few minutes before removing from the muffin tin.

Servings and timing

This recipe yields approximately 12 egg white bites.Preparation time: 10 minutesBaking time: 20-25 minutesCooling time: 5 minutesTotal time: 35-40 minutes

Variations

Swap spinach for kale or arugula for a different green.

Use feta, mozzarella, or goat cheese for varied flavors.

Add cooked chicken or turkey sausage for extra protein.

Include diced jalapeños for a spicy version.

Make them dairy-free by omitting cheese and using a splash of almond milk.

storage/reheating

Store Protein Egg White Bites in an airtight container in the refrigerator for up to 5 days.Freeze in a single layer and then transfer to a freezer bag for up to 2 months.To reheat, microwave individual bites for 20-30 seconds or until heated through.

FAQs

Can I use whole eggs instead of just egg whites?

Yes, but the nutritional profile will change, adding more calories and fat.

Can I make these without cottage cheese?

Yes, you can omit cottage cheese or replace it with Greek yogurt for a similar texture.

Are these good for meal prep?

Absolutely! They hold up well in the fridge and freezer, making them ideal for prepping ahead.

Can I add meat?

Yes, cooked meats like turkey bacon, chicken, or ham work great in these bites.

Why are my egg bites watery?

Overcooking or using too many watery vegetables without pre-cooking them can cause extra moisture.

Do I need a muffin tin?

Yes, a standard or mini muffin tin is perfect for making uniform bites.

How do I prevent sticking?

Grease the muffin tin well or use silicone liners for easy removal.

Can I double the recipe?

Definitely, just adjust the cooking time slightly if you’re using larger muffin tins.

Are these keto-friendly?

Yes, they are low in carbs and fit well into a keto diet.

What veggies work best?

Spinach, bell peppers, mushrooms, onions, and tomatoes are all great options.

Conclusion

Protein Egg White Bites are a versatile, protein-packed snack or breakfast that you can easily adapt to your taste preferences. They’re a perfect make-ahead option to keep you full and energized throughout the week, making healthy eating both simple and delicious.

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