High-Protein Egg White Bites Recipe
Introduction
High-Protein Egg White Bites are a simple, nutritious snack or breakfast option that’s packed with protein and customizable with your favorite veggies and cheese. They’re easy to make and perfect for meal prepping.
Ingredients
- 1 cup egg whites (about 8 large egg whites)
- 1/2 cup diced vegetables (spinach, bell peppers, onions, etc.)
- 1/2 cup shredded cheese (cheddar, feta, or mozzarella)
- 1/2 cup cooked meat (optional; turkey, ham, or bacon)
- Salt and pepper to taste
- Cooking spray or muffin liners
Instructions
- Step 1: Preheat your oven to 350°F (175°C) and lightly grease a muffin tin with cooking spray or line it with muffin liners.
- Step 2: In a mixing bowl, whisk the egg whites until frothy. Add salt and pepper to taste.
- Step 3: Gently fold in the diced vegetables, shredded cheese, and cooked meat if using. Ensure the ingredients are evenly distributed throughout the egg whites.
- Step 4: Divide the mixture evenly among the muffin cups, filling each about three-quarters full.
- Step 5: Bake in the preheated oven for 20-25 minutes, or until the bites are set and lightly golden on top.
- Step 6: Let the egg white bites cool in the tin for a few minutes before transferring them to a wire rack. Enjoy them warm or store them for later!
Tips & Variations
- Use fresh herbs like parsley or chives to add extra flavor without many calories.
- Try swapping the cheese types for different tastes—goat cheese or pepper jack can add a fun twist.
- For a vegetarian option, skip the meat and add extra veggies or beans for protein.
- Use silicone muffin liners for easy removal and less sticking.
Storage
Store the egg white bites in an airtight container in the refrigerator for up to 4 days. To reheat, microwave them for about 30 seconds or warm them in a low oven until heated through. These bites also freeze well—freeze them in a single layer, then transfer to a freezer bag for up to 2 months. Thaw overnight in the fridge before reheating.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use whole eggs instead of egg whites?
Yes, you can use whole eggs, but the texture will be richer and less light. Adjust baking time slightly as needed.
Can I prepare these ahead of time for the week?
Absolutely. These egg white bites are great for meal prep and keep well in the fridge for several days, making them perfect for busy mornings.
PrintHigh-Protein Egg White Bites Recipe
These High-Protein Egg White Bites are a nutritious and delicious breakfast or snack option made with fluffy egg whites, fresh vegetables, cheese, and optional cooked meat. Baked to perfection in a muffin tin, they are easy to prepare, low in calories, and packed with protein to keep you energized throughout the day.
- Prep Time: 10 minutes
- Cook Time: 20-25 minutes
- Total Time: 30-35 minutes
- Yield: 8 egg white bites 1x
- Category: Breakfast
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Ingredients
Egg Mixture
- 1 cup egg whites (about 8 large egg whites)
- Salt and pepper to taste
Fillings
- 1/2 cup diced vegetables (spinach, bell peppers, onions, etc.)
- 1/2 cup shredded cheese (cheddar, feta, or mozzarella)
- 1/2 cup cooked meat (optional; turkey, ham, or bacon)
Other
- Cooking spray or muffin liners
Instructions
- Preheat the Oven: Preheat your oven to 350°F (175°C) and lightly grease a muffin tin with cooking spray or line it with muffin liners.
- Whisk the Egg Whites: In a mixing bowl, whisk the egg whites until frothy. Add salt and pepper to taste.
- Add Fillings: Gently fold in the diced vegetables, shredded cheese, and cooked meat if using. Ensure all ingredients are evenly distributed throughout the egg whites.
- Pour into Muffin Tin: Divide the mixture evenly among the muffin cups, filling each about three-quarters full.
- Bake: Bake in the preheated oven for 20-25 minutes, or until the bites are set and lightly golden on top.
- Cool and Serve: Let the egg white bites cool in the tin for a few minutes before transferring them to a wire rack. Enjoy warm or store for later consumption.
Notes
- Feel free to customize fillings with your favorite vegetables or meats.
- Use egg whites from carton or separate fresh eggs, whichever is convenient.
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the microwave for 20-30 seconds before serving.
- For gluten-free version, ensure all fillings and cooking sprays used are gluten-free.
Keywords: High-protein, Egg white bites, Healthy breakfast, Low fat, Gluten free option, Meal prep, Easy breakfast
