High-Protein Egg White Bites

Why You’ll Love This Recipe

Egg white bites are a nutritious and protein-packed snack or breakfast option that’s both delicious and easy to make. They are low in calories, high in essential nutrients, and customizable with your favorite mix-ins like vegetables, cheese, and lean proteins. Whether you’re meal prepping for the week or need a quick, healthy snack, these egg white bites are a perfect choice.

Ingredients

• 2 cups egg whites (about 10–12 egg whites)
• ¼ cup cottage cheese or Greek yogurt (for creaminess)
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ¼ teaspoon garlic powder (optional)
• ¼ teaspoon onion powder (optional)
• ½ cup diced bell peppers
• ½ cup chopped spinach
• ¼ cup finely chopped onions
• ¼ cup shredded cheese (cheddar, feta, or mozzarella)
• ½ cup diced turkey or chicken breast (optional)
• Cooking spray or olive oil

Instructions

1. Preheat the Oven

Set your oven to 350°F (175°C). Lightly grease a muffin tin with cooking spray or olive oil to prevent sticking.

2. Blend the Base

In a blender, combine the egg whites, cottage cheese (or Greek yogurt), salt, black pepper, garlic powder, and onion powder. Blend until smooth for a fluffy texture.

3. Prepare the Fillings

Dice the bell peppers, onions, and turkey (if using), and chop the spinach. Shred the cheese if not pre-shredded.

4. Assemble the Egg White Bites

Evenly distribute the vegetables, cheese, and turkey (if using) into the muffin tin cups. Pour the egg white mixture over the ingredients, filling each cup about ¾ full.

5. Bake

Place the muffin tin in the oven and bake for 18–22 minutes, or until the egg white bites are set and slightly golden around the edges.

6. Cool and Serve

Let the bites cool for a few minutes before removing them from the muffin tin. Serve warm or store for later.

Variations

• Spicy Kick: Add diced jalapeños or a pinch of red pepper flakes.
• Dairy-Free: Skip the cheese and use a dairy-free yogurt alternative.
• Meat-Free: Omit the turkey and load up on extra veggies.
• Herby Flavor: Add fresh basil, chives, or parsley for extra aroma.

Servings & Timing

• Servings: 12 egg white bites (depending on muffin tin size)
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes

Storage & Reheating

• Refrigeration: Store in an airtight container for up to 5 days.
• Freezing: Freeze in a single layer on a baking sheet, then transfer to a freezer-safe bag for up to 3 months.
• Reheating: Microwave for 30–45 seconds or warm in the oven at 300°F (150°C) for 5–7 minutes.

FAQs

How can I prevent my egg white bites from becoming rubbery?

Avoid overbaking and consider adding a small amount of cottage cheese or Greek yogurt for extra moisture and fluffiness.

Can I use whole eggs instead of just egg whites?

Yes, replace the 2 cups of egg whites with 6 whole eggs for a richer flavor and more nutrients.

What’s the best way to remove egg white bites from the muffin tin?

Let them cool slightly, then run a butter knife around the edges before gently removing them. Using silicone muffin cups can also help.

Can I make these in an air fryer?

Yes, cook them at 300°F (150°C) for about 10–12 minutes, checking for doneness.

What’s the best cheese to use for egg white bites?

Cheddar, feta, or mozzarella all work well, depending on your taste preference.

Are these keto-friendly?

Yes, as long as you limit high-carb veggies like bell peppers and onions.

Can I make these without a muffin tin?

Yes, you can pour the mixture into a greased baking dish and cut into squares after baking.

Why are my egg white bites sticking to the pan?

Ensure you grease the muffin tin well or use silicone baking cups for easy removal.

Can I meal prep these for the week?

Absolutely! Store in the fridge or freezer and reheat as needed for a quick breakfast or snack.

What other mix-ins can I add?

Mushrooms, zucchini, sun-dried tomatoes, and turkey bacon are great options for extra flavor.

Conclusion

High-protein egg white bites are a fantastic option for a nutritious, make-ahead breakfast or snack. They are easy to prepare, versatile, and perfect for meal prepping. Try different ingredient combinations to find your favorite version and enjoy a healthy boost of protein anytime!

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