High-Protein Egg White Bites: Fuel Your Day the Healthy Way
Looking for a healthy and delicious snack that’s easy to make? These High-Protein Egg White Bites are the perfect solution! Packed with protein and customizable with your favorite ingredients, they’re a guilt-free way to fuel your day. Imagine fluffy egg whites baked to perfection with colorful veggies, flavorful cheese, and savory meats. It’s a feast for the eyes and the taste buds, perfect for breakfast, lunch, or a quick snack. This easy recipe is ideal for beginner cooks, requiring minimal ingredients and delivering maximum flavor and versatility.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 12 bites 1x
- Category: Breakfast, Snack, Appetizer
- Method: Baking
- Cuisine: American
- Diet: Low Calorie
Ingredients
Scale
- 1 cup egg whites (about 8 large)
- ½ cup diced vegetables (spinach, bell peppers, onions, etc.)
- ½ cup shredded cheese (cheddar, feta, mozzarella, etc.)
- ½ cup cooked meat (optional; turkey, ham, bacon, etc.)
- Salt and pepper to taste
- Cooking spray or muffin liners
Instructions
- Preheat the Oven: Preheat your oven to 350°F (175°C). Lightly grease a muffin tin with cooking spray or line it with muffin liners. Greasing the muffin tin thoroughly or using liners is crucial to prevent the bites from sticking and ensures they come out easily.
- Prepare the Fillings: Dice your chosen vegetables into small, uniform pieces. If using meat, ensure it is cooked and chopped or crumbled. Shred your cheese. Having all your fillings prepped and ready to go will make the mixing process much faster and smoother.
- Whisk the Egg Whites: In a large mixing bowl, whisk the egg whites until frothy. This will incorporate air into the whites, making the bites lighter and fluffier. Add salt and pepper to taste. Don’t over-whisk the egg whites, as this can make them tough. You’re looking for soft peaks to form.
- Add Fillings: Gently fold in the diced vegetables, shredded cheese, and cooked meat (if using). Ensure the ingredients are evenly distributed throughout the egg whites. Folding the ingredients, rather than stirring them, prevents the egg whites from deflating and keeps the bites light and airy.
- Pour into Muffin Tin: Divide the mixture evenly among the muffin cups, filling each about three-quarters full. Filling the cups three-quarters full prevents the bites from overflowing during baking. If you fill them too high, they may puff up and then deflate.
- Bake: Bake in the preheated oven for 20-25 minutes, or until the bites are set and lightly golden on top. The baking time may vary slightly depending on your oven and the ingredients you use. Check the bites after 20 minutes and continue baking if necessary. They should be firm to the touch and a toothpick inserted into the center should come out clean.
- Cool and Serve: Let the egg white bites cool in the tin for a few minutes before transferring them to a wire rack to cool completely. Enjoy them warm or store them for later! Cooling slightly makes them easier to handle and prevents them from sticking to the muffin tin. They are also delicious cold.
Notes
- Don’t overmix egg whites.
- Use your favorite vegetables, cheese, and meat combinations.
- Bake until set but not dry.
- Store leftovers in the refrigerator.