High-Protein Egg White Bites Recipe
Healthy Morning Start Breakfast.
A healthy, flavorful, and low-calorie breakfast or snack, ready in minutes.
I remember going through a phase where I was just so tired of breakfast bars. I wanted real food, you know? But I also needed it to be fast. I started playing around with my muffin tin, which honestly doesn't see enough action. After a few tries—some a little too rubbery, oops—I landed on this combination. The cottage cheese makes them so surprisingly creamy. They’re just... quiet, simple, and good. A little puff of protein to start the day right.
Why These Little Bites Are My Go-To
- •They're like little protein clouds.
- •Perfect for meal prep; a week of healthy breakfasts done.
- •So easy to customize with whatever is in the fridge.
- •They feel light but keep you full for hours.
- •Honestly, they're just really simple and satisfying.
Okay, I'm obsessed. I make a batch of these every Sunday, and my weekday mornings are a thousand times easier. They taste amazing straight from the fridge! Thank you for this wonderfully simple recipe.
Essential Ingredient Guide
- Liquid Egg Whites: I love using liquid egg whites from a carton for this. It's just... easier. No fuss with separating eggs. It keeps the whole process calm and simple.
- Cottage Cheese: This is my little secret. It adds a wonderful boost of protein and makes the texture so much more tender and creamy than just egg whites alone. Trust me on this one.
- Feta Cheese: The salty, briny flavor of feta is just perfect here. It cuts through the richness of the egg and adds so much character. A little goes a long way.
Complete Cooking Process
- First, preheat your oven and get your muffin tin ready. I find that greasing it well is the most important step for a peaceful cleanup.
- Chop your spinach and green onions. I like to get them pretty fine so they mix in evenly.
- Have all your other ingredients measured and ready to go. It makes the mixing feel so effortless.
- In a bowl with a pouring spout if you have one, whisk the egg whites and cottage cheese.
- Then, just fold in all the other good stuff—the veggies, the cheese, the seasonings. Don't overmix; just bring it all together.
- Fill your muffin cups. I try not to fill them to the very top, as they'll puff up quite a bit.
- Bake until they're set. You'll know they're done when they don't jiggle in the center and feel slightly firm to the touch.
- Let them rest for just a moment before taking them out. They smell so good right out of the oven.
Your Questions, Answered
→How do I keep my egg bites from sticking to the pan?
Grease the muffin tin really, really well. I use a non-stick spray and make sure to get the sides and bottom of each cup. A silicone muffin pan also works wonders for easy release.
→Can I use whole eggs instead of egg whites?
Of course! The texture will be a bit richer and the color more yellow, but they will be just as delicious. You'll need about 8-10 large eggs to replace the 2 cups of egg whites.
→How long do these last in the fridge?
They store beautifully. Just keep them in an airtight container in the refrigerator for up to 4 days. They're my favorite thing to make on a Sunday for the week ahead.
→Can I freeze these egg bites?
Yes, they freeze quite well. Let them cool completely, then place them on a baking sheet to flash freeze for an hour. Transfer to a freezer-safe bag. To reheat, microwave from frozen for about 60-90 seconds.
High-Protein Egg White Bites Recipe
High-protein egg white bites are a healthy and flavorful snack that's low in calories. Enjoy these easy and delicious bites for breakfast or a quick snack.
Timing
Prep Time
10 minutes
Cook Time
15-20 minutes
Total Time
25-30 minutes
Recipe Details
Ingredients
For the Egg Bites
- 012 cups liquid egg whites
- 021/2 cup low-fat cottage cheese
- 031 cup fresh spinach, finely chopped
- 041/2 cup crumbled feta cheese
- 051/4 cup chopped green onions
- 061/2 teaspoon salt
- 071/4 teaspoon black pepper
- 08A pinch of garlic powder
Optional Add-ins
- 01Diced bell peppers
- 02Chopped mushrooms
- 03Sun-dried tomatoes
- 04Fresh herbs like dill or parsley
Instructions
Preheat your oven to 350°F (175°C). Generously grease a 12-cup standard muffin tin with non-stick spray or a little olive oil. This is important so they don't stick!
In a medium bowl, whisk together the liquid egg whites and cottage cheese until they're mostly smooth. It's okay if a few small lumps of cottage cheese remain.
Gently stir in the chopped spinach, crumbled feta, green onions, salt, pepper, and garlic powder. Mix until everything is just combined.
Carefully pour the egg mixture into the prepared muffin cups, filling each one about three-quarters of the way full. They will puff up as they bake.
Bake for 15-20 minutes, or until the centers are set and no longer jiggly. They should be lightly golden on top.
Let the bites cool in the muffin tin for a few minutes. Then, run a thin knife or spatula around the edges of each bite to loosen them before removing. Serve warm or let them cool completely for storage.
Notes & Tips
- 1Feel free to get creative with your cheese! Goat cheese or a sharp cheddar would also be wonderful.
- 2This recipe is very forgiving. If you have other veggies like bell peppers or mushrooms, feel free to chop them up and add them in.
Tools You'll Need
- •Don't overfill the muffin cups, as the eggs will expand and puff up during baking.
- •For the smoothest texture, you can blend the egg whites and cottage cheese together before adding the other ingredients.
- •Make sure your spinach is well-drained and patted dry if you're using frozen; excess water can make the bites soggy.
- •Let them cool for about 5 minutes in the pan. They'll be easier to remove.