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High-Protein Egg White Bites

Light and savory egg white bites packed with protein and flavor, perfect for meal prep and easy reheating.
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Prep Time 10 minutes
Cook Time 24 minutes
Total Time 34 minutes
Servings: 12 bites
Course: Breakfast, Snack
Cuisine: American
Calories: 50
Ingredients Method Notes

Ingredients
  

Main Ingredients
  • 12 large large egg whites Approximately 1 1/2 to 2 cups
  • 1/2 cup low-fat cottage cheese Alternatively, use 1/3 cup plain Greek yogurt
  • 1/2 cup shredded cheddar cheese
  • 1/2 cup chopped fresh spinach Squeezed dry; can substitute with 1/3 cup diced roasted red pepper
  • 2 pieces green onions Thinly sliced
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon freshly ground black pepper
  • 1/4 teaspoon garlic powder Optional
  • 1 teaspoon oil For greasing the muffin tin or use cooking spray
  • 1/2 cup diced, fully cooked ham or turkey bacon Optional; if using, pat dry

Method
 

Preparation
  1. Preheat the oven to 325°F (162°C). Grease a standard 12-cup muffin tin with cooking spray or a little oil.
  2. If using water-rich vegetables, sauté them briefly until wilted to avoid soggy bites.
  3. In a medium bowl, whisk the egg whites until slightly frothy.
  4. Add cottage cheese (or Greek yogurt) to the egg whites and stir until smooth with small curds.
  5. Fold in shredded cheese, chopped spinach (or roasted pepper), green onions, salt, pepper, and garlic powder. If using meat, fold it in now.
  6. Divide the mixture evenly among the 12 muffin cups, filling each about 3/4 full.
Baking
  1. Bake for 18–24 minutes, checking at 18 minutes. Tops should be set and lightly golden.
  2. Let bites cool for 5 minutes before transferring to a wire rack.

Notes

Store bites in an airtight container for up to 4 days; reheat in the microwave for 20–40 seconds. For longer storage, freeze for up to 3 months.