Description
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.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 egg white bite
- Calories: 60 kcal
- Sugar: 1 g
- Sodium: 170 mg
- Fat: 2 g
- Saturated Fat: 1 g
- Unsaturated Fat: 1 g
- Trans Fat: 0 g
- Carbohydrates: 2 g
- Fiber: 0 g
- Protein: 6.7 g
- Cholesterol: 5 mg
