High-Protein Egg White Bites Recipe
Introduction
These high-protein egg white bites are a nutritious and tasty way to start your day or enjoy as a quick snack. Packed with veggies, cheese, and optional meat, they are both flavorful and satisfying. Plus, they’re easy to make and perfect for meal prep.
Ingredients
- 1 cup egg whites (about 8 large egg whites)
- 1/2 cup diced vegetables (spinach, bell peppers, onions, etc.)
- 1/2 cup shredded cheese (cheddar, feta, or mozzarella)
- 1/2 cup cooked meat (optional; turkey, ham, or bacon)
- Salt and pepper to taste
- Cooking spray or muffin liners
Instructions
- Step 1: Preheat your oven to 350°F (175°C) and lightly grease a muffin tin with cooking spray or line it with muffin liners.
- Step 2: In a mixing bowl, whisk the egg whites until frothy. Season with salt and pepper to taste.
- Step 3: Gently fold in the diced vegetables, shredded cheese, and cooked meat if using, making sure the ingredients are evenly distributed.
- Step 4: Divide the mixture evenly among the muffin cups, filling each about three-quarters full.
- Step 5: Bake in the preheated oven for 20-25 minutes, or until the bites are set and lightly golden on top.
- Step 6: Let the egg white bites cool in the tin for a few minutes before transferring them to a wire rack. Serve warm or store for later.
Tips & Variations
- Use a variety of colorful vegetables to add extra nutrients and visual appeal.
- Substitute the cheese with your favorite variety to change the flavor profile.
- For a vegetarian version, omit the cooked meat and add extra vegetables or beans.
- To make them dairy-free, skip the cheese or use a plant-based alternative.
Storage
Store the egg white bites in an airtight container in the refrigerator for up to 4 days. To reheat, microwave them for about 30 seconds or until warmed through. They also freeze well; thaw overnight in the refrigerator before reheating.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use whole eggs instead of egg whites?
Yes, you can use whole eggs if you prefer a richer taste and texture, but note that the protein content will be lower and the bites will have more fat.
How long do these egg white bites keep in the freezer?
They can be frozen for up to 2 months when stored in a freezer-safe container or bag. Thaw in the refrigerator overnight before reheating.
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High-Protein Egg White Bites Recipe
- Total Time: 30-35 minutes
- Yield: 12 egg white bites 1x
- Diet: Low Fat
Description
These High-Protein Egg White Bites are a healthy and delicious snack or breakfast option packed with egg whites, fresh vegetables, cheese, and optional cooked meat. Baked to perfection, they are light, fluffy, and customizable with your favorite fillings, making them an excellent source of protein for a nutritious start to your day or a satisfying snack anytime.
Ingredients
Egg Mixture
- 1 cup egg whites (about 8 large egg whites)
- Salt and pepper to taste
Fillings
- 1/2 cup diced vegetables (spinach, bell peppers, onions, etc.)
- 1/2 cup shredded cheese (cheddar, feta, or mozzarella)
- 1/2 cup cooked meat (optional; turkey, ham, or bacon)
Others
- Cooking spray or muffin liners
Instructions
- Preheat the Oven: Preheat your oven to 350°F (175°C) and lightly grease a muffin tin with cooking spray or line it with muffin liners to prevent sticking.
- Whisk the Egg Whites: In a mixing bowl, whisk the egg whites until they become frothy, then season them with salt and pepper to enhance the flavor.
- Add Fillings: Gently fold in the diced vegetables, shredded cheese, and cooked meat if using, ensuring that all ingredients are evenly distributed throughout the egg whites for consistent taste in every bite.
- Pour into Muffin Tin: Evenly divide the egg white mixture into the prepared muffin tin cups, filling each about three-quarters full to allow space for expansion during baking.
- Bake: Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the egg white bites are fully set and have a light golden color on top.
- Cool and Serve: Let the baked egg white bites cool in the muffin tin for a few minutes before transferring them to a wire rack. Serve warm, or store them properly for later consumption.
Notes
- You can customize the fillings with any vegetables, cheese, or meat you prefer.
- For a vegetarian version, omit the cooked meat.
- These bites freeze well and can be reheated in the microwave or oven for a quick meal.
- Use muffin liners for easy cleanup and to prevent sticking.
- Make sure not to overfill the muffin cups to avoid spillage during baking.
- Prep Time: 10 minutes
- Cook Time: 20-25 minutes
- Category: Breakfast, Snack
- Method: Baking
- Cuisine: American
Keywords: High-protein, egg white bites, healthy breakfast, low fat, make-ahead snack, baked egg bites, easy protein snack
