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Looking for a quick, healthy breakfast or snack? These protein egg white bites are so yummy. They’re filled with cottage cheese, low carb, high protein, low calorie, and gluten-free.
These little bites are packed with flavor and loaded with nutrients. The best thing is that they are designed to fit into any busy lifestyle.
But, with so many protein egg white bite recipes available, what makes these bites unique?
Every bite is a mix of creamy cottage cheese, fresh veggies, and a boost of protein. The best thing is that you can pair them with your favorite sides, and you can modify them to suit your dietary preferences.
Thanks to the egg whites and cottage cheese, each bite is packed with protein without the extra calories. Each bite offers 6.7 grams of protein and only one gram of net carbs.
Pin this now to find it later
Pin ItAnother thing I love about these white egg bites is how easy they are to meal prep. You can make a batch of them, and they are the perfect breakfast-on-the-go or for a high-protein mid-day snack.
Ingredients and Substitutes
EGG MIXTURE
Egg whites (1 16 oz carton) – If you want a creamier version, you can use whole eggs. However, keep in mind that this can change the fat and calories in the recipe.
Cottage cheese (½ cup) – You can swap for plain Greek yogurt if you want a tangier flavor (but still keep it creamy).
Mozzarella cheese, shredded (½ cup) – Try using a variety of cheeses like cheddar, Parmesan, or even Gruyère.
Feta cheese, crumbled (¼ cup)
Sea salt (¼ tsp)
Black pepper (¼ tsp)
VEGETABLES
Yellow onion, finely chopped (1/4) – You can also use onion flakes or red onions.
Red bell pepper, diced (1/2) – Try using different colored bell peppers to add more flavor and nutrients to these protein egg white bites.
Spinach, finely chopped (⅓ cup) – If you don’t have spinach, you can use kale.
How to Make Protein Egg White Bites
Step 1. Preheat your oven to 350F. Grab a 12-cavity muffin pan and spray it with oil.
Place the egg whites, cottage cheese, mozzarella cheese, feta cheese, salt, and black pepper in a blender. Pulse for roughly 30 seconds until it’s smooth (avoid over-mixing).
Step 2. In a small mixing bowl, add the onions, red bell pepper, and spinach.
Step 3. Give everything a good mix until it’s well-blended.
Step 4. Place the vegetables on the bottom of muffin cups. Make sure you spread them evenly throughout the 12 cups.
Step 5. Add the egg blend to each muffin cup. Add until it’s ¾ full.
Step 6. Place your muffin pan on a baking sheet. Fill the baking sheet with boiling water (around 1 inch).
Step 7. Put the baking sheet in the oven and bake for 30-35 minutes. Once it’s cooked, remove them from the oven and let it cool down 5 minutes before removing them from the muffin tin.
Pin this now to find it later
Pin ItTips & Tricks
Now, there are a couple of tricks I have up my sleeve to make these the best breakfast you’ve ever had.
- Bake in Water Bath: This method allows the egg bites to stay creamy and prevents them from drying out.
- Blend For Smoothness: Using a blender makes sure the egg and the cheese come out silky smooth for a perfect custard texture.
- Don’t Overfill the Cups: Fill the muffin cups to ¾ full. This is going to prevent spills while allowing the egg mixture to rise slightly.
How to Modify This Recipe
While this recipe is already a winner, one of the best things about it is that you can get creative and tailor it to your cravings and food preferences.
- Meat Lovers: This recipe is vegetarian; however, for those who like a little meat, you can add crumbled turkey bacon, diced chicken sausages, or even smoked salmon.
- Spice it Up: Add some heat to your bites by adding sliced jalapeños, a pinch of red chili flakes, or a drizzle of hot sauce.
- Keto-friendly: While these bites are low-carb, you can make them more suitable for a keto diet by boosting them in healthy fats. You can add some olive oil, avocado oil, or avocado slices.
- Vegetarian Gourmet: If you want to impress, mix in sun-dried tomatoes, fresh herbs (like basil or parsley), mushrooms, or roasted garlic.
What to Serve with Egg White Bites
I love these protein egg white bites on their own. But you can also pair them with the right sides to complete the meal. Here are some of the best sides for this recipe:
- Avocado slices
- Avocado salad
- Fresh fruit salad
- Whole-grain toast
- Smoothie
- Sweet potato hash
- Oatmeal
- Parfait
Storage Tips
Good news! These protein egg white bites are incredibly easy to store.
Place them in an airtight container and keep them in the fridge for up to 5 days.
You can also place them in a freezer-safe container and keep them in for 2-3 months. Make sure you freeze them individually on a baking sheet until they are solid; then you can transfer them to a zippered freezer bag. This will prevent them from sticking together.
When you are ready to have them, you can reheat them in the microwave for 20-30 seconds.
Other High Protein Bites
Protein Egg White Bites
1 Cals: 54 Protein: 6.7 Carbs: 1.5 Fat: 2.2
Ingredients
Egg Mixture
- 1 16 oz carton egg whites
- ½ cup cottage cheese
- ½ cup mozzarella cheese shredded
- ¼ cup Feta cheese crumbled
- ¼ tsp Sea salt
- ¼ tsp black pepper
Vegetables
- ¼ yellow onion finely chopped
- ½ red bell pepper diced
- ⅓ cup spinach finely chopped
Instructions
- Preheat the oven to 350F. Spray a 12-cavity muffin pan with oil.
- Add egg whites, cottage cheese, mozzarella cheese, feta cheese, salt, and black pepper to a blender. Pulse for around 30s until the mixture is relatively smooth.
- In a small mixing bowl, combine onion, red bell pepper, and spinach.
- Now, add and divide the vegetable mixture between the 12 muffin cups.
- Cover with the egg blend, filling up each muffin cup so they’re around 3/4 full.
- Place your muffin pan on a baking sheet. Fill the baking sheet with about 1 inch of boiling water.
- Transfer the baking sheet to the oven and bake for 30-35 minutes.
- Remove from the oven and let the egg whites cool down inside the muffin pan for around 5 minutes before removing. They will still be hot but much more manageable for removal.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
