High Protein Egg White Bites

Looking for a healthy, protein-packed breakfast or snack that’s easy to meal prep? These High Protein Egg White Bites are exactly what you need. Made with simple ingredients, they’re light, fluffy, and loaded with flavor—all while keeping the calories and fat in check.

Egg white bites are inspired by the popular coffee shop snack, but making them at home lets you control the ingredients, reduce sodium, and boost the protein content. They’re ideal for anyone on a high-protein, low-carb, or low-fat diet.

Whether you’re heading to the gym, planning your week’s meal prep, or just want a guilt-free savory treat, these egg white bites are quick to make and easy to customize with your favorite vegetables, cheeses, or meats.

🕒 Cooking Time & Serving

• Prep Time: 10 minutes

• Cook Time: 25 minutes

• Total Time: 35 minutes

• Servings: 12 bites

• Serving Size: 2 bites

🧾 Ingredients

Here’s what you’ll need:

• 2 cups egg whites (from carton or separated from eggs)

• ½ cup low-fat cottage cheese

• ½ cup chopped spinach (fresh or frozen, thawed and drained)

• ¼ cup diced red bell pepper

• ¼ cup chopped onions

• ¼ cup shredded cheddar or mozzarella cheese (optional)

• 1 tsp olive oil (for sautéing)

• ½ tsp garlic powder

• ½ tsp onion powder

• Salt and pepper, to taste

• Non-stick spray or silicone muffin pan

👩‍🍳 How to Make High Protein Egg White Bites

1. Preheat Oven
   Preheat your oven to 350°F (175°C). Lightly grease a muffin tin with non-stick spray or use a silicone muffin tray.

2. Sauté Veggies
   In a small pan, heat 1 tsp olive oil over medium heat. Add chopped onions and bell peppers. Sauté for 3–4 minutes until slightly softened. Set aside.

3. Blend Egg Whites and Cottage Cheese
   In a blender, combine egg whites, cottage cheese, garlic powder, onion powder, salt, and pepper. Blend until smooth. This step gives the bites a fluffy texture.

4. Combine Ingredients
   In a bowl, mix the sautéed veggies and chopped spinach. Add shredded cheese if using. Pour the egg white mixture over the veggies and stir gently.

5. Fill Muffin Tin
   Pour the mixture evenly into 12 muffin cups, filling each about ¾ full.

6. Bake
   Bake in the oven for 22–25 minutes, or until the centers are set and the tops are lightly golden.

7. Cool and Serve
   Let them cool in the pan for a few minutes before removing. Serve warm, or cool completely and store in the fridge for up to 4 days.

📝 Notes

• Reheating Tip: Microwave for 30–40 seconds or reheat in the oven at 300°F for 10 minutes.

• Freezer Friendly: Let bites cool, then freeze in an airtight container. Reheat directly from frozen.

• Add-Ins: Crumbled turkey bacon, feta cheese, mushrooms, or jalapeños are great additions.

• Dairy-Free Option: Use a dairy-free cheese or omit cheese entirely.

❓ Frequently Asked Questions

Q: Can I use whole eggs instead of just egg whites?
Yes! Use about 6 whole eggs in place of 2 cups of egg whites, but the protein-to-fat ratio will change.

Q: How do I prevent the egg bites from sticking?
Use a silicone muffin pan or grease your metal tin generously with non-stick spray or oil.

Q: Are these keto-friendly?
Yes! They are low in carbs and high in protein, making them suitable for a keto diet.

Q: Can I make these without a blender?
You can whisk by hand, but blending helps create a smoother, fluffier texture.

📊 Nutrition (Per Serving – 2 Bites)

⚠️ Disclaimer

This recipe is intended for general informational purposes only and should not be considered medical advice. While these egg white bites are a healthy option, always eat in moderation as part of a balanced diet. Contains dairy and eggs—please check ingredients if you have allergies. Consult a healthcare provider or dietitian for personalized dietary guidance.