High-Protein Egg White Bites Recipe
Introduction
These high-protein egg white bites are a simple, nutritious option perfect for breakfast or a protein-packed snack. Filled with vegetables, cheese, and optional meat, they’re customizable and easy to prepare ahead of time.
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. Season with salt and pepper to taste.
- Step 3: Gently fold in the diced vegetables, shredded cheese, and cooked meat if using. Make sure the ingredients are evenly distributed.
- 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. Serve warm or store for later.
Tips & Variations
- Try adding fresh herbs like parsley or chives for extra flavor.
- Use non-dairy cheese to make this recipe dairy-free.
- For a vegetarian version, skip the meat and add extra vegetables or beans.
- To make these bites fluffier, whisk the egg whites until slightly stiff peaks form.
- Customize with your favorite cheeses and veggies to keep it interesting.
Storage
Store the egg white bites in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze them for up to 2 months. To reheat, warm in the microwave for 30-60 seconds until heated through.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I make these egg white bites ahead of time?
Yes, you can prepare them in advance and store in the fridge or freezer. They reheat quickly, making them a convenient meal or snack.
Can I use whole eggs instead of egg whites?
Whole eggs can be used, but this will increase the calorie and fat content. The texture will be richer and less fluffy compared to using only egg whites.
PrintHigh-Protein Egg White Bites Recipe
These High-Protein Egg White Bites are a delicious and nutritious snack or breakfast option packed with lean protein and your choice of veggies, cheese, and meat. Baked to perfection, they offer a fluffy, savory bite that is low in fat and calories but high in flavor and versatility.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 8 egg white bites 1x
- Category: Breakfast
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Ingredients
Egg Base
- 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). Lightly grease a muffin tin with cooking spray or line it with muffin liners to prevent sticking.
- Whisk the Egg Whites: In a mixing bowl, whisk the egg whites until frothy and slightly airy. Season with salt and pepper to taste to enhance the flavor.
- Add Fillings: Gently fold in the diced vegetables, shredded cheese, and cooked meat if using. Carefully mix to ensure the ingredients are evenly distributed throughout the egg whites without deflating them.
- Pour into Muffin Tin: Divide the egg white mixture evenly among the muffin cups, filling each about three-quarters full to allow room for the bites to rise.
- Bake: Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the egg white bites are fully set and lightly golden on top.
- Cool and Serve: Remove the tin from the oven and let the bites cool for a few minutes. Transfer them to a wire rack to cool completely or serve warm. Store any leftovers in an airtight container for later enjoyment.
Notes
- Customize the fillings with your favorite vegetables and protein to suit your taste or dietary needs.
- Using muffin liners makes cleanup easier and helps keep the bites intact.
- These bites can be refrigerated for up to 4 days and reheated in a microwave or oven.
- For a dairy-free option, omit the cheese or substitute with a plant-based cheese alternative.
- Ensure the egg whites are whipped sufficiently to make the bites fluffy and light.
Keywords: high-protein egg white bites, egg white muffins, low-fat breakfast, protein snacks, healthy egg recipes
