Protein Egg White Bites

Why You’ll Love This Recipe

Protein Egg White Bites are a quick, nutritious, and high-protein snack that’s perfect for meal prep or as a grab-and-go breakfast. These bite-sized morsels are made with egg whites, making them low in fat and high in protein, while still being flavorful and satisfying. Packed with fresh vegetables, herbs, and a little cheese, these protein-packed egg white bites are a healthy, filling snack that keeps you energized throughout the day.

Ingredients

this Recipe

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 8 large egg whites
• 1/2 cup shredded cheddar cheese (optional for extra flavor)
• 1/4 cup bell pepper, finely chopped
• 1/4 cup spinach, chopped
• 1/4 cup onion, finely chopped
• 1/4 teaspoon garlic powder
• Salt and pepper to taste
• 1 tablespoon olive oil (for greasing the muffin tin)

Directions

1. Preheat the oven: Preheat your oven to 350°F (175°C) and lightly grease a muffin tin with olive oil or cooking spray.
2. Prepare the egg mixture: In a large mixing bowl, whisk the egg whites until well combined. Stir in the bell pepper, spinach, onion, garlic powder, salt, and pepper. Add the shredded cheddar cheese if you’re using it.
3. Fill the muffin tin: Pour the egg white mixture evenly into the muffin tin, filling each cup about 3/4 of the way.
4. Bake the bites: Bake in the preheated oven for 15-20 minutes, or until the egg whites are set and slightly golden around the edges.
5. Cool and serve: Let the protein egg white bites cool for a few minutes before removing them from the muffin tin. Serve warm or store them in an airtight container for later.

Servings and Timing

This recipe makes 12 egg white bites.
Preparation time: 5 minutes
Cooking time: 15-20 minutes
Total time: 20-25 minutes

Variations

• Add more veggies: Add mushrooms, zucchini, or tomatoes to the egg white mixture for extra flavor and nutrients.
• Add protein: For even more protein, add diced cooked chicken, turkey, or cooked quinoa to the mixture.
• Spicy version: Add a pinch of cayenne pepper, jalapeños, or hot sauce to give these egg bites a spicy kick.
• Dairy-free version: Omit the cheese and substitute with a dairy-free alternative or skip it entirely for a lower-calorie option.

Storage/Reheating

Store leftover egg white bites in an airtight container in the refrigerator for up to 4 days. To reheat, simply microwave them for 20-30 seconds or warm them in the oven at 350°F (175°C) for 5-7 minutes.

FAQs

Can I use whole eggs instead of egg whites?
Yes, you can use whole eggs, but this will increase the fat content. If you prefer a higher fat and protein content, using whole eggs would be a great option.

Can I make these ahead of time?
Yes, these egg white bites are perfect for meal prep. Make them ahead of time and store them in the fridge for a quick, easy breakfast or snack during the week.

Can I freeze these bites?
Yes, you can freeze the egg white bites for up to 1-2 months. Let them cool completely before placing them in an airtight container or freezer bag. Reheat in the microwave or oven when ready to eat.

Can I make these without a muffin tin?
If you don’t have a muffin tin, you can also bake the mixture in a baking dish and cut it into squares once it’s done. Just be sure to adjust the cooking time based on the size of the dish.

Conclusion

Protein Egg White Bites are a delicious, nutritious, and easy-to-make snack that’s perfect for any time of day. Whether you’re looking for a healthy breakfast, a post-workout snack, or a meal prep solution, these egg bites are sure to become a go-to favorite. With endless variations to customize the flavor and packed with protein, they’ll keep you full and satisfied while helping you meet your nutritional goals.

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