Busy mornings call for quick and nutritious breakfasts. These High-Protein Egg White Bites are just what you need to fuel your day. They’re light, flavorful, and packed with protein to keep you energized and satisfied.
Looking for a breakfast option that’s healthy and delicious? These egg white bites are the answer. Made with fluffy egg whites, colorful veggies, and a sprinkle of cheese, they’re baked to perfection in a convenient, grab-and-go size. Imagine starting your morning with a bite that’s as tasty as it is nourishing.
Kitchen Equipment Needed
- Muffin tin
- Mixing bowl
- Whisk
- Nonstick spray or silicone muffin liners
Ingredients Overview
- Egg whites: The star ingredient, offering a low-fat, high-protein base.
- Vegetables: Diced veggies add color, flavor, and nutrients.
- Cheese: Optional, but adds creaminess and a hint of indulgence.
- Seasonings: Simple spices enhance the flavor without overpowering the dish.
Ingredients
- 2 cups liquid egg whites (or whites from about 10 large eggs)
- 1/2 cup diced bell peppers (any color)
- 1/4 cup chopped spinach
- 1/4 cup shredded cheese (optional, such as cheddar or feta)
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Directions
- Preheat the oven
Preheat your oven to 350°F (175°C). Spray a muffin tin with nonstick spray or use silicone muffin liners to prevent sticking. - Mix the ingredients
In a mixing bowl, whisk together the egg whites, garlic powder, salt, and black pepper. Stir in the diced bell peppers, spinach, and shredded cheese (if using). - Fill the muffin tin
Pour the egg white mixture evenly into the prepared muffin tin, filling each cup about three-quarters full. - Bake
Bake in the preheated oven for 18–20 minutes, or until the egg whites are set and slightly golden around the edges. - Cool and serve
Let the egg white bites cool for 5 minutes before removing them from the muffin tin. Serve warm or store for later.
Prep Time
10 minutes
Cook Time
20 minutes
Total Time
30 minutes
Nutrition (per bite, ~12 servings)
- Calories: ~30
- Fat: ~1g
- Carbohydrates: ~1g
- Protein: ~5g
Expert Tips
- Prevent sticking: Use silicone muffin liners or generously spray the tin with nonstick spray.
- Customize your veggies: Swap spinach and peppers for mushrooms, zucchini, or onions to suit your taste.
- Batch prep: Double the recipe and freeze extras for a quick breakfast option during the week.
FAQs
Can I use whole eggs instead of egg whites?
Yes, but the bites will have more fat and calories. Use about 10 large eggs to replace the egg whites.
How do I store these?
Keep egg white bites in an airtight container in the refrigerator for up to 4 days.
Can I freeze them?
Absolutely! Let the bites cool completely, then freeze in a single layer on a baking sheet before transferring to a freezer-safe bag.
Storing & Reheating
- Storing: Refrigerate in an airtight container for up to 4 days.
- Reheating: Microwave for 20–30 seconds or warm in a 350°F (175°C) oven for 5 minutes.
Substitutions & Variations
- Dairy-free: Skip the cheese or use a dairy-free alternative.
- Spicy version: Add a pinch of red chili flakes or diced jalapeños for a kick.
- Herb-infused: Mix in fresh chopped herbs like parsley, basil, or dill for extra flavor.
High-Protein Egg White Bites
Equipment
- - Muffin tin
- - Mixing bowl
- Whisk
- - Nonstick spray or silicone muffin liners
Ingredients
- - 2 cups liquid egg whites or whites from about 10 large eggs
- - 1/2 cup diced bell peppers any color
- - 1/4 cup chopped spinach
- - 1/4 cup shredded cheese optional, such as cheddar or feta
- - 1/2 teaspoon garlic powder
- - 1/4 teaspoon salt
- - 1/4 teaspoon black pepper
Instructions
- **Preheat the oven**
- Preheat your oven to 350°F (175°C). Spray a muffin tin with nonstick spray or use silicone muffin liners to prevent sticking.
- **Mix the ingredients**
- In a mixing bowl, whisk together the egg whites, garlic powder, salt, and black pepper. Stir in the diced bell peppers, spinach, and shredded cheese (if using).
- **Fill the muffin tin**
- Pour the egg white mixture evenly into the prepared muffin tin, filling each cup about three-quarters full.
- **Bake**
- Bake in the preheated oven for 18–20 minutes, or until the egg whites are set and slightly golden around the edges.
- **Cool and serve**
- Let the egg white bites cool for 5 minutes before removing them from the muffin tin. Serve warm or store for later.
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