Fluffy, flavorful, and packed with protein, these Delicious High Protein Egg White Bites are one of my favorite make-ahead meals. They come together quickly, bake up beautifully, and are ideal for busy mornings or as a post-workout snack. With minimal prep and loads of flavor, they’ve become a staple in my weekly meal prep routine.
Ingredients
(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)
2 cups liquid egg whites (or 10 large egg whites)
½ cup cottage cheese (or Greek yogurt for creaminess)
½ cup shredded cheese (cheddar, mozzarella, or dairy-free alternative)
½ cup diced bell peppers
¼ cup spinach, chopped
¼ cup cooked turkey bacon or chicken sausage, chopped (optional)
¼ teaspoon garlic powder
¼ teaspoon onion powder
½ teaspoon salt
¼ teaspoon black pepper
Directions
I preheat the oven to 350°F (175°C) and lightly grease a silicone muffin pan or line a metal one with parchment liners.
In a blender, I combine the egg whites, cottage cheese, garlic powder, onion powder, salt, and pepper. I blend it all until smooth and frothy.
Then I stir in the bell peppers, spinach, shredded cheese, and turkey bacon or sausage if I’m using it.
I pour the mixture evenly into the muffin cups, filling each about ¾ of the way.
I bake them for 20–25 minutes until they’re set and slightly golden on top.
After letting them cool for a few minutes, I remove them from the pan and either serve them warm or store them for later.
Servings and timing
This recipe makes 12 egg white bites.
Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes
Calories: 95 kcal per bite
Variations
I love switching things up depending on what I have in the fridge. Sometimes I use kale instead of spinach or swap the cheese for feta or pepper jack for a bit of spice. I’ve also made them vegetarian by leaving out the meat and adding mushrooms or zucchini. For a dairy-free version, I use plant-based yogurt and cheese—it works beautifully.
Storage/Reheating
I store the egg white bites in an airtight container in the fridge for up to 5 days. If I’m prepping for longer, I freeze them individually and reheat in the microwave for 30–45 seconds. They taste just as good reheated as they do fresh from the oven, which makes them perfect for busy mornings.
FAQs
How do I prevent egg white bites from sticking to the pan?
I always use a silicone muffin pan or parchment liners for the best non-stick results. Greasing the pan well also helps prevent sticking.
Can I make these with whole eggs instead?
Yes, I’ve made these with whole eggs before. I just use about 6 large eggs in place of the egg whites for a richer flavor and texture.
Are these egg white bites keto-friendly?
Absolutely—they're low in carbs and high in protein. I often enjoy them as part of a keto-friendly meal plan.
Can I add more vegetables?
Definitely. I often add mushrooms, tomatoes, or broccoli. Just make sure to chop everything finely and avoid overloading the mixture.
How long do egg white bites last in the fridge?
They last up to 5 days when stored properly in an airtight container. For longer storage, I freeze them and reheat when needed.
Conclusion
These high-protein egg white bites are a go-to recipe I keep coming back to. They’re easy, nutritious, and endlessly adaptable. Whether I’m rushing out the door or looking for a post-gym snack, these little bites always hit the spot. Try them once, and I think they’ll become a regular part of your meal prep too.
Recipe:
Delicious High Protein Egg White Bites
- Total Time: 35 minutes
- Yield: 12 egg white bites
- Diet: Low Fat
Description
Fluffy, protein-packed egg white bites made with cottage cheese, veggies, and optional lean meat. Perfect for meal prep, these bites are low in fat and carbs, easy to customize, and great for breakfast or a post-workout snack.
Ingredients
2 cups liquid egg whites (or 10 large egg whites)
½ cup cottage cheese (or Greek yogurt for creaminess)
½ cup shredded cheese (cheddar, mozzarella, or dairy-free alternative)
½ cup diced bell peppers
¼ cup spinach, chopped
¼ cup cooked turkey bacon or chicken sausage, chopped (optional)
¼ teaspoon garlic powder
¼ teaspoon onion powder
½ teaspoon salt
¼ teaspoon black pepper
Instructions
- Preheat the oven to 350°F (175°C) and lightly grease a silicone muffin pan or line a metal one with parchment liners.
- In a blender, combine the egg whites, cottage cheese, garlic powder, onion powder, salt, and black pepper. Blend until smooth and frothy.
- Stir in the diced bell peppers, chopped spinach, shredded cheese, and cooked turkey bacon or chicken sausage (if using).
- Pour the mixture evenly into muffin cups, filling each about ¾ full.
- Bake for 20–25 minutes, or until the egg white bites are set and slightly golden on top.
- Allow them to cool for a few minutes before removing from the pan. Serve warm or store for later.
Notes
Use a silicone muffin pan or parchment liners to prevent sticking.
Can be made vegetarian by omitting meat and adding mushrooms or zucchini.
Swap spinach for kale, or try different cheeses like feta or pepper jack for variation.
For a dairy-free version, use plant-based yogurt and cheese.
Store in the fridge up to 5 days or freeze for longer storage.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 egg white bite
- Calories: 95
- Sugar: 1g
- Sodium: 230mg
- Fat: 4g
- Saturated Fat: 2g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 11g
- Cholesterol: 10mg
