High-Protein Egg White Bites Recipe
Introduction
High-Protein Egg White Bites are a simple, nutritious snack perfect for busy mornings or a quick protein boost. These versatile bites combine fluffy egg whites with fresh vegetables, cheese, and optional cooked meat for a delicious, low-calorie treat.
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. Add 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 throughout the egg whites.
- 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. Enjoy them warm or store them for later!
Tips & Variations
- Use a variety of colorful vegetables to make the bites more vibrant and flavorful.
- Substitute dairy-free cheese to make this recipe suitable for lactose intolerance.
- Try different herbs like chives or parsley for added freshness.
- For a vegetarian version, omit the cooked meat entirely.
- Use silicone muffin tins for easy release without liners.
Storage
Store egg white bites in an airtight container in the refrigerator for up to 4 days. To reheat, warm them in the microwave for 30-60 seconds or in a toaster oven until heated through. They also freeze well for up to 1 month; thaw overnight in the fridge before reheating.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use whole eggs instead of just egg whites?
Yes, you can substitute whole eggs for egg whites to add richness, but it will increase the fat and calorie content.
Can I prepare these bites ahead of time?
Absolutely! These egg white bites are great for meal prep. Bake them in advance, store in the fridge, and reheat as needed for a quick protein-packed snack.
PrintHigh-Protein Egg White Bites Recipe
These high-protein egg white bites are a nutritious and delicious breakfast or snack option, packed with lean protein and customizable with your favorite vegetables, cheese, and meats. Baked to perfection in a muffin tin, they’re easy to make, portable, and perfect for meal prep or quick bites throughout the day.
- Prep Time: 10 minutes
- Cook Time: 20-25 minutes
- Total Time: 30-35 minutes
- Yield: 12 bites 1x
- Category: Breakfast
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Ingredients
Egg Base
- 1 cup egg whites (about 8 large egg whites)
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)
Others
- Salt and pepper to taste
- Cooking spray or muffin liners
Instructions
- Preheat the Oven: Preheat your oven to 350°F (175°C) and 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. Season with salt and pepper according to your taste preferences.
- Add Fillings: Gently fold in the diced vegetables, shredded cheese, and cooked meat if using. Make sure all ingredients are evenly distributed throughout the mixture.
- Pour into Muffin Tin: Divide the egg white mixture evenly among the muffin cups, filling each about three-quarters full to allow space for rising.
- Bake: Place the muffin tin in the preheated oven and bake for 20 to 25 minutes, or until the egg white bites are fully set and lightly golden on top.
- Cool and Serve: Let the bites cool in the tin for a few minutes, then transfer them to a wire rack. Enjoy warm, or store in the refrigerator for a convenient ready-to-eat meal later.
Notes
- Use fresh or frozen vegetables as preferred, but if frozen, thaw and drain excess moisture before adding to the mixture.
- Feel free to experiment with different cheeses and meats based on dietary preferences or flavor profiles.
- These egg white bites can be stored in an airtight container in the fridge for up to 4 days or frozen for up to 1 month.
- Reheat in the microwave for about 30 seconds to enjoy warm bites.
- For a dairy-free version, omit cheese or use a plant-based alternative.
Keywords: high-protein, egg white bites, breakfast muffins, healthy snacks, low fat, protein-packed, meal prep, easy breakfast
