Description
These High-Protein Egg White Bites are a quick, healthy, and versatile meal prep option perfect for breakfast or snacks. Packed with lean protein from egg whites and customizable with vegetables, cheese, and optional cooked meats, they are baked to a light golden perfection and easy to make ahead.
Ingredients
Scale
Egg Whites
- 1 cup egg whites (about 8 large egg whites)
Vegetables
- ½ cup diced vegetables (spinach, bell peppers, onions, etc.)
Cheese
- ½ cup shredded cheese (cheddar, feta, or mozzarella)
Meat (Optional)
- ½ cup cooked meat (turkey, ham, or bacon)
Seasoning & Others
- Salt and pepper to taste
- Cooking spray or muffin liners
Instructions
- Preheat and Prepare Muffin Tin: Preheat your oven to 350°F (175°C). Lightly grease a muffin tin with cooking spray or line it with muffin liners to prevent sticking and make clean-up easier.
- Whisk Egg Whites: In a mixing bowl, whisk the egg whites until they become frothy, which helps incorporate air for a light texture. Season with salt and pepper to your taste.
- Combine Ingredients: Gently fold in the diced vegetables, shredded cheese, and cooked meat if using, ensuring the ingredients are evenly distributed throughout the egg whites for consistent bites.
- Fill Muffin Cups: Evenly divide the egg mixture among the prepared muffin cups, filling each about three-quarters full to allow room for rising.
- Bake: Place the muffin tin in the preheated oven and bake for 20–25 minutes, or until the bites are set and lightly golden on top, indicating they are fully cooked.
- Cool and Serve: Let the egg white bites cool in the tin for a few minutes. Then transfer them to a wire rack. Enjoy them warm or store in the refrigerator for meal prep convenience.
Notes
- Customize with any vegetables or cheeses you prefer for varied flavors.
- Use egg whites carton or separate eggs manually based on convenience.
- Ensure cooked meats are diced and pre-cooked to safety before adding.
- Store leftovers in an airtight container in the fridge for up to 4 days or freeze for longer storage.
- Reheat gently in the microwave or oven to maintain texture and flavor.
- Experiment with spices like paprika or herbs like chives for extra taste.
