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)

1/2 cup cottage cheese (or Greek yogurt for creaminess)

1/2 cup shredded cheese (cheddar, mozzarella, or dairy-free alternative)

1/2 cup diced bell peppers

1/4 cup spinach, chopped

1/4 cup cooked turkey bacon or chicken sausage, chopped (optional)

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

1/2 teaspoon salt

1/4 teaspoon black pepper

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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 3/4 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