Protein Egg White Bites

Protein Egg White Bites are a quick, nutritious, and protein-packed option perfect for busy mornings, meal prep, or a post-workout snack. Made with simple ingredients like egg whites, veggies, and optional cheese or lean meats, these bites are low in carbs, high in protein, and endlessly customizable.

Why You’ll Love This Recipe

• High-protein, low-carb – great for fueling your day or supporting fitness goals
• Meal prep friendly – make a batch and reheat throughout the week
• Customizable – use your favorite veggies, meats, or cheeses
• Freezer-safe – easy to store for future use
• Kid- and adult-approved – tasty, filling, and easy to eat on the go

ingredients

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

• Egg whites (from 12–14 eggs or 2 cups liquid egg whites)
• Cottage cheese (for texture and added protein)
• Red bell pepper, finely diced
• Fresh spinach, chopped
• Garlic powder
• Shredded cheddar or mozzarella cheese (optional)
• Salt and black pepper
• Nonstick cooking spray

directions

1. Preheat oven: Preheat your oven to 350°F (175°C). Spray a 12-cup muffin tin with nonstick spray.
2. Blend base: In a blender, combine egg whites, cottage cheese, garlic powder, salt, and pepper. Blend until smooth.
3. Mix in extras: Pour the egg mixture into a bowl. Stir in chopped spinach, bell pepper, and cheese if using.
4. Fill muffin tin: Pour the mixture evenly into the muffin cups, filling each about ¾ full.
5. Bake: Bake for 20–25 minutes until egg bites are set and lightly golden.
6. Cool and serve: Let cool slightly before removing from the tin. Serve warm or let cool completely for storage.

Servings and timing

• Servings: 12 bites
• Prep time: 10 minutes
• Cook time: 25 minutes
• Total time: 35 minutes

Variations

• Add meat: Try cooked turkey sausage, diced ham, or crumbled bacon.
• Make it spicy: Stir in chopped jalapeños or hot sauce.
• Try other veggies: Mushrooms, onions, broccoli, or zucchini work well.
• Use herbs: Add fresh basil, parsley, or dill for extra flavor.
• Dairy-free version: Omit cheese and swap cottage cheese for a dairy-free yogurt or silken tofu.

storage/reheating

• Refrigerator: Store in an airtight container for up to 5 days.
• Freezer: Freeze in a single layer, then transfer to a sealed bag or container for up to 2 months.
• Reheating: Microwave refrigerated bites for 30 seconds. If frozen, heat for 1–2 minutes until warmed through.

FAQs

Can I use whole eggs instead of egg whites?

Yes, but it will increase the fat and calorie content. Use about 6 whole eggs as a substitute.

Are these bites keto-friendly?

They can be! Just keep the veggies low-carb and skip the cottage cheese if necessary.

Can I make these in silicone muffin molds?

Yes, silicone molds work great and make cleanup easier.

Why add cottage cheese?

It adds creaminess and a protein boost without altering the egg flavor much.

Can I skip the cheese?

Absolutely—they’re delicious with or without cheese.

How do I prevent sticking?

Be sure to grease your muffin tin well or use silicone liners.

Are these freezer-friendly?

Yes, they freeze and reheat beautifully.

What do I serve them with?

They’re great on their own or with avocado toast, fresh fruit, or a smoothie.

Can I bake these in a sheet pan?

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

Can I eat these cold?

You can! They’re great straight from the fridge or at room temperature.

Conclusion

Protein Egg White Bites are a nutritious and satisfying option for anyone looking to eat healthy without sacrificing flavor or convenience. They’re easy to customize, perfect for on-the-go lifestyles, and great for meal prep. Whether you’re looking for a lean breakfast or a clean snack, these bites are sure to become a staple in your kitchen.

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