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High-Protein Egg White Bites


  • Total Time: 30 minutes
  • Yield: 12 egg white bites (depending on muffin tin size) 1x

Description

These high-protein egg white bites are a healthy, low-calorie breakfast or snack, packed with veggies, cheese, and lean protein. Perfect for meal prep and easy to customize!


Ingredients

Scale
  • 2 cups egg whites (about 1012 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

 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.

Notes

  • 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.
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Breakfast, Brunch, Snack
  • Method: Baking
  • Cuisine: American

Keywords: Egg White Bites, High-Protein Breakfast, Healthy Meal Prep, Low-Calorie Snack, Easy Egg Muffins