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Protein Egg White Bites

Protein Egg White Bites

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Why You’ll Love This Recipe

Protein Egg White Bites are a healthy, low-carb, and high-protein breakfast or snack option perfect for busy mornings or post-workout fuel. Made with egg whites and a mix of flavorful add-ins like veggies, cheese, or lean meats, these bites are customizable, easy to prep ahead, and great for on-the-go eating.

ingredients

Protein Egg White Bites this Recipe

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

egg whiteschopped spinachdiced bell pepperschopped onionlow-fat cottage cheeseshredded mozzarella or cheddar cheesesalt and pepperolive oil or non-stick spraysmoked turkey or cooked bacon bits (optional)

directions

Preheat your oven to 350°F (175°C) and grease a muffin tin with olive oil or non-stick spray.

In a mixing bowl, whisk the egg whites until frothy.

Add the cottage cheese, chopped spinach, bell peppers, onions, and shredded cheese. Season with salt and pepper.

Stir in smoked turkey or bacon bits if using.

Pour the mixture evenly into the muffin tin cups, filling each about 3/4 full.

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

Allow to cool slightly before removing from the muffin tin.

Servings and timing

This recipe yields 12 egg white bites.Preparation time: 10 minutesBaking time: 20–25 minutesCooling time: 5 minutesTotal time: 35–40 minutes

Variations

Swap spinach for kale or arugula for a different green.

Use feta or goat cheese for a tangier flavor profile.

Add a pinch of chili flakes or hot sauce for heat.

Include chopped mushrooms or zucchini for more veggie goodness.

Try Italian seasoning or cumin for a twist in flavor.

storage/reheating

Store Protein Egg White Bites in an airtight container in the fridge for up to 5 days.To reheat, microwave for 20–30 seconds or warm in a 300°F (150°C) oven for 5–7 minutes.They can also be frozen for up to 2 months. Thaw overnight in the fridge before reheating.

Protein Egg White Bites

FAQs

Are Protein Egg White Bites keto-friendly?

Yes, they are low in carbs and fit well into a keto diet, especially when made without starchy vegetables.

Can I use whole eggs instead of egg whites?

Yes, but the bites will be higher in fat and calories. Use about 6 whole eggs in place of 1 1/2 cups of egg whites.

Can I make these dairy-free?

Omit the cheese or use dairy-free alternatives to keep the recipe dairy-free.

Do they taste good cold?

Yes, they are tasty cold but even better when warm.

Can I add protein powder?

It’s not recommended, as it may alter the texture and flavor.

Why did my bites deflate?

That’s normal. They puff up while baking and settle slightly as they cool.

Can I make these in a silicone mold?

Absolutely, silicone molds make removal even easier.

Can I prep the mixture ahead of time?

Yes, you can mix everything the night before and bake fresh in the morning.

Are these good for meal prep?

Perfectly! Make a batch and enjoy throughout the week.

Can I double the recipe?

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

Conclusion

Protein Egg White Bites are a smart, satisfying way to start your day or refuel anytime. With endless ways to customize and the ease of meal prep, they’re a convenient staple for any healthy lifestyle. Try a batch and make them your own!

Print
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Protein Egg White Bites

Protein Egg White Bites

  • Author: simplemealsbykim
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 12 bites
  • Category: Breakfast
  • Method: Baking
  • Cuisine: American
  • Diet: Low Fat
Print Recipe

Description

High-protein, low-fat egg white bites perfect for breakfast or a post-workout snack. These are easy to make and customizable with your favorite veggies and seasonings.

Ingredients

  • 2 cups egg whites
  • 1/4 cup diced bell peppers
  • 1/4 cup chopped spinach
  • 1/4 cup diced onion
  • 1/4 cup shredded low-fat cheddar cheese
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • Non-stick cooking spray

Instructions

  1. Preheat the oven to 350°F (175°C) and spray a muffin tin with non-stick cooking spray.
  2. In a large mixing bowl, whisk together the egg whites, salt, and pepper.
  3. Add the bell peppers, spinach, onion, and cheese to the bowl and stir to combine.
  4. Pour the mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.
  5. Bake for 20–25 minutes, or until the egg whites are fully set and the tops are slightly golden.
  6. Remove from oven and let cool slightly before serving. Store leftovers in the refrigerator.

Notes

  • You can add or swap veggies like mushrooms or zucchini.
  • Use silicone muffin cups for easier removal and cleanup.
  • Can be stored in the fridge for up to 4 days or frozen for longer storage.