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.

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.

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.

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.

High Protein Egg White Bites 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)

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Instructions

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.
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.
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.
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.
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.
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.
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