High-Protein Egg White Bites

These High-Protein Egg White Bites are light, fluffy, and packed with lean protein, making them the perfect grab-and-go breakfast or snack. Made with simple ingredients like egg whites, cottage cheese, and veggies, they’re low in carbs, high in nutrients, and easy to customize.

Why You’ll Love This Recipe

  • High in protein and low in carbs
  • Light, fluffy, and packed with flavor
  • Quick and easy—ready in under 30 minutes
  • Perfect for meal prep and freezer-friendly
  • Customizable with different veggies, cheese, and proteins

Ingredients

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

  • 8 large egg whites (or 1 cup liquid egg whites)
  • ¼ cup cottage cheese (or Greek yogurt for extra protein)
  • ¼ cup shredded cheddar or feta cheese (optional)
  • ¼ cup bell peppers, finely diced
  • ¼ cup spinach, chopped
  • ¼ cup mushrooms, finely chopped
  • 1 green onion, chopped
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon garlic powder
  • ¼ teaspoon red pepper flakes (optional, for spice)

Directions

Step 1: Preheat & Prep

  1. Preheat oven to 350°F (175°C).
  2. Lightly grease a muffin tin or use silicone muffin liners to prevent sticking.

Step 2: Blend & Mix

  1. In a blender or mixing bowl, whisk egg whites and cottage cheese until smooth.
  2. Stir in shredded cheese, bell peppers, spinach, mushrooms, green onion, salt, pepper, garlic powder, and red pepper flakes.

Step 3: Bake

  1. Pour the mixture evenly into muffin cups, filling each about ¾ full.
  2. Bake for 18-20 minutes, or until the egg bites are set and slightly golden on top.

Step 4: Serve & Enjoy

  1. Let cool for a few minutes before removing from the muffin tin.
  2. Serve warm or store for later!

Servings and Timing

  • Servings: 6-8 egg bites
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes

Variations

  • Spicy Kick: Add diced jalapeños or a dash of hot sauce.
  • Extra Protein: Mix in diced turkey, chicken, or crumbled turkey sausage.
  • Cheese-Free: Skip the cheese or use dairy-free alternatives.
  • Vegetarian-Friendly: Add sun-dried tomatoes, kale, or zucchini.
  • Meal Prep Friendly: Make a double batch and freeze for later.

Storage/Reheating

  • Refrigeration: Store in an airtight container for up to 4 days.
  • Freezing: Freeze in a zip-top bag for up to 2 months.
  • Reheating: Microwave for 30-45 seconds, or bake at 300°F for 5 minutes.

FAQs

Can I use whole eggs instead of egg whites?

Yes! Use 4 whole eggs instead of 8 egg whites.

How do I keep them from deflating?

Blend or whisk well to incorporate air, and let them cool slightly before removing from the tin.

Can I cook these in an air fryer?

Yes! Air-fry at 300°F for 12-15 minutes until set.

What’s the best cheese for these?

Cheddar, feta, Swiss, or Monterey Jack work great.

Can I make these dairy-free?

Yes! Use dairy-free cheese and swap cottage cheese for coconut yogurt.

How do I prevent sticking?

Use silicone muffin liners or grease the muffin tin well.

Can I make these in a mini muffin tin?

Yes! Bake for 10-12 minutes instead of 18-20 minutes.

Are these keto-friendly?

Yes! They’re low in carbs and fit into a keto diet.

What can I serve with these?

Pair with avocado toast, fresh fruit, or a protein smoothie for a complete meal.

Can I meal prep these?

Yes! They’re perfect for meal prep—just store and reheat as needed.

Conclusion

These High-Protein Egg White Bites are a delicious, nutritious, and convenient breakfast or snack option. Whether you’re meal prepping or need a quick, healthy bite, they’re an easy way to fuel your day. Try them today!

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High-Protein Egg White Bites

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These egg white bites are soft, cheesy, and filled with fresh veggies and lean protein. They’re a healthier, homemade version of Starbucks’ egg bites—without the extra cost!

  • Author: Beth
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 6 servings 1x
  • Category: Breakfast, High-Protein
  • Method: Baking
  • Cuisine: American

Ingredients

Scale

Base Egg Mixture:

  • 2 cups egg whites (or 8 large egg whites)
  • ¼ cup cottage cheese (or Greek yogurt for extra creaminess)
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon garlic powder (optional)

Optional Fillings (Choose Your Favorites!):

  • ½ cup shredded cheese (cheddar, feta, or mozzarella)
  • ½ cup diced bell peppers
  • ½ cup baby spinach, chopped
  • ¼ cup chopped green onions
  • ½ cup cooked turkey bacon or chicken sausage, chopped
  • ¼ teaspoon red pepper flakes (for spice)

 


Instructions

  1. Preheat the Oven:

    • Preheat oven to 350°F (175°C).
    • Lightly grease a muffin tin with cooking spray or use silicone muffin liners.
  2. Blend the Egg Mixture:

    • In a blender, combine egg whites, cottage cheese, salt, black pepper, and garlic powder.
    • Blend for 10-15 seconds until smooth.
  3. Add Fillings to Muffin Cups:

    • Divide your chosen cheese, veggies, and protein evenly into the muffin tin.
  4. Pour in the Egg Mixture:

    • Fill each muffin cup about ¾ full with the egg white mixture.
  5. Bake & Serve:

    • Bake for 18-20 minutes, until set and slightly golden on top.
    • Let cool for 5 minutes, then remove from the pan.
  6. Enjoy or Store for Later!

    • Store in the fridge for up to 4 days or freeze for up to 2 months.
    • Reheat in the microwave for 30 seconds before eating.

 


Notes

  • Make It Dairy-Free: Skip the cheese and use unsweetened almond milk for extra moisture.
  • Extra Protein Boost: Add ½ scoop unflavored collagen or protein powder to the egg mixture.

 

  • Sous Vide Style: For extra creaminess, bake in a water bath at 300°F for 30 minutes.

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