Get ready to make your mornings—or literally any time of day—so much easier and tastier with these High Protein Egg White Bites! This recipe is a powerhouse of protein, flavor, and convenience, designed for anyone who wants a simple, customizable, and utterly delicious snack or breakfast. In less than 30 minutes (from blend to bite!), you’ll have a tin full of light, fluffy, and cheesy bites that make eating healthy something to look forward to. Whether you’re rushing out the door or need a satisfying afternoon pick-me-up, these egg white bites are here to keep you fueled and happy.

Why You’ll Love This Recipe

  • Super Quick Prep: Minimal chopping, almost no cleanup, and everything comes together with just a blender and a muffin tray.
  • Protein Packed: With egg whites, cottage cheese (or Greek yogurt), beans, and cheese, every bite is bursting with high-quality protein to keep you full and energized.
  • Customizable & Fun: The base is so versatile! You can throw in any flavors you crave or whatever veggies and proteins you have lingering in your fridge.
  • Perfect for Meal Prep: These egg bites last nearly a week in the fridge and reheat beautifully, so you can grab them whenever hunger strikes.
  • Tastes Amazing: Soft and custardy on the inside, with pockets of melted cheese and the savory undertones of Italian herbs—what’s not to love?

Ingredients You’ll Need

  • Liquid Egg Whites: The star of the show! Provides lean protein and that signature fluffiness.
  • Cottage Cheese or Plain Greek Yogurt: Blends in for creaminess and an extra dose of protein. Use Greek yogurt for a slightly tangier flavor.
  • Freshly Shredded Cheddar Cheese: For gooey, melty richness.
  • Cannellini Beans: Sneaky protein and fiber addition. Make sure to rinse and drain them well for smooth blending.
  • Italian Seasoning: A blend of herbs for that classic, aromatic flavor.
  • Garlic Powder: Provides a subtle warmth and depth.
  • Sea Salt & Ground Pepper: Essential for balancing and enhancing all the flavors.
  • Avocado Oil Spray: For greasing the muffin tray; keeps the egg bites from sticking.
  • Optional Add-Ins: Crumbled bacon, turkey sausage, sun-dried tomatoes, baby spinach, mushrooms, diced peppers, or green onions. Get creative and make it your own!

Tip: Use a silicone muffin tray for foolproof removal and easy cleanup.

Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Variations

  • Meat Lovers: Mix in crumbled bacon or turkey sausage before baking for extra savory bites.
  • Vegetarian Delight: Add loads of chopped spinach, mushrooms, or diced peppers. Sun-dried tomatoes bring a little tang and sweetness.
  • Cheese Swap: Try mozzarella, feta, or pepper jack if you want to switch up the flavor.
  • Herb Forward: Stir in fresh basil or chives for a garden-fresh upgrade.
  • Spicier Kick: A pinch of crushed red pepper flakes or a dash of hot sauce in the mix makes for a tasty wake-up call.

Don’t hesitate to experiment! Whatever you love on your omelets or in your breakfast sandwiches will taste fantastic here.

How to Make High Protein Egg White Bites

1. Preheat and Prep

Preheat your oven to 350°F. Lightly spritz a 12-cup silicone muffin tray with avocado oil, ensuring each cup is well-coated.

2. Blend the Base

In a blender or food processor, combine egg whites, cottage cheese (or yogurt), cheddar, cannellini beans, Italian seasoning, garlic powder, salt, and pepper. Blend until smooth and creamy—no need to overdo it; just make sure everything is nicely mixed.

3. Pour and Add-In

Evenly divide the mixture among the muffin cups, filling each about 2/3 full. Sprinkle your choice of optional toppings over the tops for added flavor and color.

4. Create a Steam Bath

Fill a large, rimmed baking sheet halfway with boiling water (being careful!). Place this pan on the bottom rack of your oven. This steam bath keeps the egg bites ultra soft and prevents rubbery edges—seriously, don’t skip this step if you want perfect texture.

5. Bake

Set your filled muffin tray right above the steam bath. Bake for 18-22 minutes, or until the egg bites are just set—give the centers a gentle tap and look for minimal jiggle.

6. Cool and Enjoy

Remove the tray from the oven and let the egg bites cool for a few minutes—they’ll pop out much easier this way. Always wait until the water tray cools down before handling, for safety.

Pro Tips for Making the Recipe

  • Steam is Key: The steam bath guarantees that custardy, souffle-like texture instead of dry, rubbery eggs.
  • Use a Silicone Tray: Removing the egg bites is effortless, and you won’t be left scrubbing baked-on egg from metal pans.
  • Blending Matters: Blending the cottage cheese or yogurt into the egg whites gives a super smooth, creamy texture.
  • Don’t Overbake: Pull the bites as soon as they’re set; they’ll continue to cook for a minute or two out of the oven.

How to Serve

Enjoy these protein-packed bites warm or cold—they’re great straight from the fridge, but you can also reheat for a few seconds in the microwave. Pair with a slice of whole-grain toast, tuck into a breakfast wrap, or snack alongside crisp veggies for a protein-rich lunchbox treat. Fresh fruit or a light salad makes an excellent, balanced combo.

Serving suggestion: Dunk them in salsa, Greek yogurt dip, or hot sauce!

Make Ahead and Storage

Storing Leftovers

Transfer any cooled egg bites to an airtight container. They’ll keep fresh in the fridge for up to 5 days—so hello, easy breakfast all week long!

Freezing

These bites freeze beautifully. Lay them on a tray to freeze individually, then transfer to a freezer bag. They’ll last up to 2 months. Thaw overnight in the fridge or reheat straight from frozen.

Reheating

Pop a few bites into the microwave for 30-60 seconds or reheat in a low oven until warmed through. Avoid overheating to maintain their creamy texture.

FAQs

  1. Can I use whole eggs instead of liquid egg whites?

    Absolutely! Whole eggs add a richer flavor and more nutrients. Just keep the ratio similar—about one egg per 1/4 cup of liquid egg whites. The end texture will still be fluffy and delicious.

  2. My egg bites stuck to the pan—what happened?

    Using a silicone tray with a generous spritz of oil is your best bet for easy release. If using a metal tray, make sure it’s thoroughly greased, or use parchment muffin liners to avoid sticking.

  3. Can I skip the cottage cheese or Greek yogurt?

    That creamy element is surprisingly important for texture! If skipping, your bites may be less soft and moist. Unsweetened plain yogurt, ricotta, or even a little milk blended in are good alternatives.

  4. Are these egg bites good for kids?

    Absolutely—kids love these soft, cheesy bites, especially with their favorite mix-ins. They make excellent finger food and lunchbox options.

Final Thoughts

These High Protein Egg White Bites are the secret weapon for anyone aiming to eat healthy without sacrificing flavor or fun. Simple to make, endlessly customizable, and seriously satisfying, they’re a recipe you’ll turn to again and again. Don’t be afraid to play with the flavors and ingredients—half the joy is making them your own. Give them a try this week, and let protein-packed, stress-free eating become your new normal!

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High Protein Egg White Bites Recipe

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  • Author: Jasmine
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 12 egg bites (serves 6) 1x
  • Category: Breakfast
  • Method: Baking
  • Cuisine: American
  • Diet: Low Fat
Print Recipe

Description

These High Protein Egg White Bites are a nutritious and delicious make-ahead breakfast or snack option. Packed with protein from egg whites, cottage cheese or Greek yogurt, cheddar, and cannellini beans, they’re flavorful, customizable, and perfect for meal prep. They’re baked in a steam bath for extra tenderness and can be loaded with your favorite mix-ins like spinach, peppers, and herbs.

Ingredients

Units Scale

Base Ingredients

  • 2 cups liquid egg whites
  • 1 cup cottage cheese or plain Greek yogurt
  • 1/2 cup freshly shredded cheddar cheese
  • 1 cup cannellini beans, rinsed and drained well
  • 2 teaspoons Italian seasoning
  • 1/2 teaspoon garlic powder
  • Sea salt and ground black pepper, to taste

Optional Add-ins

  • 1/4 cup sun-dried tomatoes, finely chopped
  • Cooked crumbled nitrate-free bacon
  • Cooked crumbled turkey sausage
  • Handful chopped baby spinach
  • Diced mushrooms
  • Green onions or fresh herbs, chopped
  • Diced peppers

For Cooking

  • Avocado oil spray (for greasing muffin tray)

Instructions

  1. Preheat Oven and Prepare Tray: Preheat your oven to 350°F (175°C). Lightly spritz a 12-cup silicone egg bite muffin tray with avocado oil to prevent sticking.
  2. Blend Main Mixture: In a blender or food processor, combine the liquid egg whites, cottage cheese or Greek yogurt, shredded cheddar cheese, cannellini beans, Italian seasoning, garlic powder, and salt and pepper. Blend just until the ingredients are combined and smooth.
  3. Fill Muffin Cups: Divide the egg mixture evenly among the muffin cups, filling each one about 2/3 full to allow for expansion during baking.
  4. Add Optional Mix-ins: Sprinkle the tops of each cup with any optional add-ins you like, such as sun-dried tomatoes, baby spinach, peppers, mushrooms, onions, or bacon/sausage.
  5. Prepare Steam Bath: Place a large, rimmed baking sheet on the bottom rack of your oven. Bring water to a boil on the stove and carefully pour the boiling water into the baking sheet until it reaches about halfway up the sides.
  6. Bake: Place the filled muffin tray on the rack just above the steam bath. Bake for 18-22 minutes, or until the egg bites are just set in the center and slightly puffed.
  7. Cool and Store: Carefully remove the egg bite tray from the oven. Allow the baking sheet with hot water to cool completely before removing it from the oven. Let the egg bites cool slightly before removing them from the muffin tray. Store egg bites in an airtight container in the refrigerator for up to 5 days.

Notes

  • Use a silicone muffin tray for easiest removal and best texture.
  • Customize with your favorite veggies, herbs, or protein add-ins for varied flavors.
  • Serve warm, cold, or reheat in the microwave for a grab-and-go meal.
  • For extra creaminess, opt for cottage cheese over Greek yogurt.

Nutrition

  • Serving Size: 2 egg bites
  • Calories: 110
  • Sugar: 1g
  • Sodium: 280mg
  • Fat: 3g
  • Saturated Fat: 1g
  • Unsaturated Fat: 2g
  • Trans Fat: 0g
  • Carbohydrates: 7g
  • Fiber: 2g
  • Protein: 13g
  • Cholesterol: 10mg
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Hey there, I’m Jasmine Miller, the foodie behind JmRecipes.com! I’m on a mission to make cooking COOOL and GOOOOD for everyone, sharing easy, fun, and totally scrumptious recipes, so grab your apron and let’s get cooking!

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