Protein Egg White Bites

Why You’ll Love This Recipe

Protein Egg White Bites are a healthy, low-carb, and high-protein breakfast or snack option that’s easy to make and perfect for meal prep. Packed with veggies, lean protein, and customizable ingredients, these bites are inspired by the popular Starbucks version but can be tailored to suit your taste and dietary needs.

ingredients

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

egg whitescottage cheese (for creaminess and protein)bell peppersspinachgreen onionssaltblack pepperolive oil or nonstick sprayoptional add-ins: cooked turkey bacon, mushrooms, shredded cheese, hot sauce

directions

Preheat your oven to 350°F (175°C) and lightly grease a muffin tin or use silicone muffin cups.

In a blender, combine egg whites and cottage cheese. Blend until smooth and frothy.

Chop bell peppers, spinach, and green onions finely.

In a mixing bowl, combine the blended egg mixture with the chopped vegetables. Season with salt and black pepper.

Pour the mixture evenly into the muffin tin cups, filling each about ¾ full.

Bake for 20-25 minutes, or until the egg bites are set and slightly golden on top.

Let cool slightly before removing from the tin. Serve warm or allow to cool completely for storage.

Servings and timing

This recipe yields approximately 12 egg white bites.Preparation time: 10 minutesBaking time: 20-25 minutesCooling time: 5-10 minutesTotal time: 35-45 minutes

Variations

Add cooked turkey bacon or diced ham for extra flavor and protein.

Use feta or cheddar cheese for a richer taste.

Include mushrooms or zucchini for more vegetable content.

Add a pinch of chili flakes or hot sauce for a spicy kick.

Blend in a few fresh herbs like parsley or chives for added freshness.

storage/reheating

Store egg white bites in an airtight container in the refrigerator for up to 5 days.For longer storage, freeze them in a single layer and then transfer to a freezer bag for up to 2 months.Reheat in the microwave for 30-45 seconds or until warmed through.

FAQs

Can I use whole eggs instead of egg whites?

Yes, but the nutritional profile will change—whole eggs add fat and calories.

Is cottage cheese necessary?

It adds creaminess and protein, but you can substitute Greek yogurt or omit it.

Can I make these dairy-free?

Yes, skip the cottage cheese and use a plant-based substitute or just use egg whites and vegetables.

Why did my egg bites deflate?

This is normal as they cool—blend less if you want them denser.

Can I use a mini muffin tin?

Yes, reduce baking time to 12-15 minutes and check for doneness.

Can I add meat?

Yes, cooked and chopped turkey sausage, bacon, or chicken work well.

How do I prevent sticking?

Use silicone liners or nonstick spray generously to avoid sticking.

Are these good for kids?

Yes, they’re nutritious and easy to customize for picky eaters.

What’s the best way to serve them?

They’re great warm, at room temp, or even cold—ideal for grab-and-go meals.

Can I double the recipe?

Absolutely, just use two muffin tins or bake in batches.

Conclusion

Protein Egg White Bites are a versatile and wholesome way to power your day with protein and vegetables. Whether you’re meal-prepping for the week or looking for a quick, satisfying snack, these egg bites offer convenience, nutrition, and endless possibilities to suit your taste.

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