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
- Preheat oven to 350°F (175°C).
- Lightly grease a muffin tin or use silicone muffin liners to prevent sticking.
Step 2: Blend & Mix
- In a blender or mixing bowl, whisk egg whites and cottage cheese until smooth.
- Stir in shredded cheese, bell peppers, spinach, mushrooms, green onion, salt, pepper, garlic powder, and red pepper flakes.
Step 3: Bake
- Pour the mixture evenly into muffin cups, filling each about ¾ full.
- Bake for 18-20 minutes, or until the egg bites are set and slightly golden on top.
Step 4: Serve & Enjoy
- Let cool for a few minutes before removing from the muffin tin.
- 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!
PrintHigh-Protein Egg White Bites
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!
- 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
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
-
Preheat the Oven:
- Preheat oven to 350°F (175°C).
- Lightly grease a muffin tin with cooking spray or use silicone muffin liners.
-
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.
-
Add Fillings to Muffin Cups:
- Divide your chosen cheese, veggies, and protein evenly into the muffin tin.
-
Pour in the Egg Mixture:
- Fill each muffin cup about ¾ full with the egg white mixture.
-
Bake & Serve:
- Bake for 18-20 minutes, until set and slightly golden on top.
- Let cool for 5 minutes, then remove from the pan.
-
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.