These Protein Egg White Bites are fluffy, satisfying, and packed with lean protein to power your morning. With 6.7 grams of protein per bite, they’re low in carbs, easy to meal prep, and perfect for busy days when you need something quick yet nourishing. Once you try them, you may never skip breakfast again.
Why You’ll Love This Recipe
These egg white bites are light yet filling, giving you steady energy without feeling heavy. They’re naturally low in carbohydrates and high in protein, making them a smart choice for balanced eating. They’re also incredibly convenient—make a batch ahead of time and enjoy them throughout the week. The texture is soft and slightly soufflé-like, and you can customize them with your favorite vegetables and seasonings.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
2 cups liquid egg whites (about 16 large egg whites)
1/2 cup low-fat cottage cheese
1/2 cup finely chopped spinach
1/3 cup finely diced red bell pepper
1/4 cup finely chopped green onions
1/2 cup shredded reduced-fat cheddar cheese
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon salt
1/8 teaspoon black pepper
Non-stick cooking spray
Directions
Preheat your oven to 350°F (175°C). Lightly grease a 12-cup muffin tin with non-stick cooking spray or use silicone muffin liners.
In a blender, combine the egg whites and cottage cheese. Blend for about 20–30 seconds until smooth and slightly frothy. This step creates a light, fluffy texture.
Pour the mixture into a mixing bowl. Stir in the chopped spinach, diced red bell pepper, green onions, shredded cheddar cheese, garlic powder, onion powder, salt, and black pepper. Mix until evenly combined.
Carefully pour the mixture into the prepared muffin tin, filling each cup about 3/4 full.
Bake for 18–22 minutes, or until the centers are set and the tops are lightly golden. The egg bites may puff up while baking and settle slightly as they cool.
Allow them to cool in the pan for 5 minutes, then gently remove and transfer to a wire rack.
Serve warm or let cool completely before storing.
Servings and timing
Servings: 12 egg white bites
Protein: approximately 6.7 grams per bite
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Variations
You can easily change the flavor profile of these egg white bites:
Mediterranean style: Add 2 tablespoons chopped sun-dried tomatoes and 2 tablespoons crumbled feta cheese.
Spicy version: Stir in 1 tablespoon diced jalapeños and a pinch of chili flakes.
Mushroom and herb: Replace the bell pepper with 1/2 cup finely sautéed mushrooms and add 1 teaspoon dried Italian seasoning.
Dairy-free: Omit the cottage cheese and cheddar, and substitute with 2 tablespoons nutritional yeast for flavor.
Extra protein: Add 1/4 cup finely diced grilled chicken breast.
Storage/Reheating
Refrigerator: Store cooled egg white bites in an airtight container in the refrigerator for up to 4 days.
Freezer: Place them on a baking sheet to freeze individually, then transfer to a freezer-safe bag. Freeze for up to 2 months.
Reheating: Microwave refrigerated egg bites for 20–30 seconds. If frozen, microwave for 60–90 seconds, or until heated through. You can also reheat them in a 300°F (150°C) oven for about 8–10 minutes.
FAQs
Can I use whole eggs instead of egg whites?
Yes, you can substitute 10 large whole eggs for the egg whites. The texture will be richer and slightly higher in fat.
Why did my egg bites collapse after baking?
It’s normal for them to puff up in the oven and settle as they cool. This happens due to trapped air escaping.
Can I make these without a blender?
Yes. Whisk the egg whites and cottage cheese thoroughly until smooth. The texture may be slightly less fluffy but still delicious.
How do I prevent them from sticking to the pan?
Use silicone muffin liners or generously coat the pan with non-stick spray to ensure easy removal.
Are these good for meal prep?
Absolutely. They’re designed for meal prep and stay fresh in the refrigerator for several days.
Can I add more vegetables?
Yes, just be sure not to exceed 3/4 cup total vegetables and avoid adding excess moisture. Sauté watery vegetables first.
How do I know when they are fully cooked?
The centers should be set and not jiggly. A toothpick inserted in the center should come out clean.
Can I make them in advance for the freezer?
Yes, they freeze very well. Cool completely before freezing to prevent ice crystals.
Are these low-carb?
Yes. With mostly egg whites and vegetables, they are naturally low in carbohydrates.
Can I make these in silicone molds instead of a muffin tin?
Yes, silicone molds work very well and make removal even easier.
Conclusion
Protein Egg White Bites are a simple, nutritious solution for busy mornings. They’re high in protein, low in carbs, and endlessly customizable. With minimal prep time and easy storage, they make staying consistent with breakfast effortless and delicious. Prepare a batch today and enjoy a wholesome start to your day all week long.
These Protein Egg White Bites are fluffy, satisfying, and packed with lean protein, offering about 6.7 grams per bite. Low in carbs and perfect for meal prep, they’re a quick and nourishing breakfast option for busy mornings.
Ingredients
2 cups liquid egg whites (about 16 large egg whites)
1/2 cup low-fat cottage cheese
1/2 cup finely chopped spinach
1/3 cup finely diced red bell pepper
1/4 cup finely chopped green onions
1/2 cup shredded reduced-fat cheddar cheese
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon salt
1/8 teaspoon black pepper
Non-stick cooking spray
Instructions
Preheat oven to 350°F (175°C). Grease a 12-cup muffin tin with non-stick cooking spray or use silicone liners.
In a blender, combine egg whites and cottage cheese. Blend for 20–30 seconds until smooth and slightly frothy.
Pour mixture into a bowl and stir in spinach, red bell pepper, green onions, cheddar cheese, garlic powder, onion powder, salt, and black pepper until evenly combined.
Divide mixture evenly among muffin cups, filling each about 3/4 full.
Bake for 18–22 minutes until centers are set and tops are lightly golden.
Cool in the pan for 5 minutes, then transfer to a wire rack. Serve warm or cool completely before storing.
Notes
Do not exceed 3/4 cup total vegetables to prevent excess moisture.
Sauté watery vegetables before adding to avoid soggy texture.
Silicone muffin liners help prevent sticking.
Egg bites will puff while baking and settle as they cool.
Cool completely before freezing to prevent ice crystals.
