How to Make High Protein Egg White Bites
With the mornings always being so busy, I am always looking for healthy breakfast ideas. Having these protein-packed bites conveniently ready for breakfast each morning has been such a game-changer. If you have busy mornings, and are looking for quick breakfast ideas, these are the perfect option. These high-protein egg white bites have simple ingredients, and leave me feeling full until lunchtime. There are so many variations to the recipe as well, which will allow me to test different veggies and cheeses so I don’t get bored of the same thing. This is an overall great recipe, that stocks your fridge for the week and has easy preparation.
Ingredients:
Liquid Egg Whites
Cottage Cheese
Veggies
Shredded Cheese
Salt and Black Pepper
Garlic Powder
Onion Powder
Equipment Needed:
Muffin pan
Paper muffin cup liners
Blender (Optional). I place the egg whites and cottage cheese in the blender together, mostly to get the cottage cheese blended up better. If you do not have a blender, skip this stop, and instead, mix the egg and cottage cheese with a whisk. The cottage cheese will be more obvious in the egg bites, but the taste will be the same.
Medium bowl
Mixing spoon
Substitutions:
The best part about this recipe is the amount of substitutions that can be made, depending on your tastes and what you have on hand. There is no right or wrong way to make these, which also makes this recipe so convenient.
Whole Eggs. If you prefer whole eggs instead of whites, use the entire egg. Using only the egg whites makes each serving very low in fat, but if that is something that you aren’t concerned about, whole eggs would work great.
Veggies. For this particular recipe, I purchased a frozen bag of green and red peppers and onions from Wal-Mart. Use any of your favorite veggies instead such as yellow bell peppers, mushrooms, green onions, and even cooked broccoli!
Cottage Cheese. Cottage cheese adds extra protein to this recipe. I like to use low fat cottage cheese, to keep the overall fats down, but any type will work. If you happen to be dairy-free, or don’t want the cottage cheese, I would recommend a protein to be added. Some examples would be ground turkey sausage, ham, or Canadian bacon.
Cheese. I have a huge love for salt, so I added shredded parmesan cheese, but ANY type of cheese would work. A sharp cheddar cheese, mozzarella cheese, gruyere cheese, or even feta cheese would taste amazing.
Baking Dish. If you do not have access to a muffin pan, pour the egg mixture into a greased 9×13 baking sheet, and cook until done. Slice the egg pieces up after cooling to room temperature, and store in an airtight container.
Why You’ll Love the High Protein Egg White Bites
There are SO many reasons why I love this recipe. The part I get most excited about is the amount of protein per serving. Each egg bite has about 9 grams of protein. In the morning, I will have four egg bites, served with a piece of homemade bread, which gives me about 40g of protein, and is such a great way to start the day. Protein takes longer to digest, giving you that feeling of fullness, so I always try to start breakfast with a high protein source. If you eat low carb or are on a lower calorie diet, this breakfast option would be the perfect choice. These egg bites are an easy breakfast recipe, which are so convenient to make. Each Sunday I meal prep these egg bites for the week, so they are ready to go each day. It makes the mornings so much easier and gives me no excuse to not have a healthy breakfast to start the day. With so many different options to change the recipe, I can add different veggies or proteins to switch it up as well.
How to Make the High Protein Egg White Bites
Start by measuring four cups four egg whites.
Add the liquid egg whites and cottage cheese to the blender. Measure out the seasonings, and place in the blender, mixing until combined.
Next, place the egg mixture in a bowl, and add whatever veggies you desire. Mix all of the ingredients until combined.
Next, line your muffin pan with PAPER muffin cup liners. After making this recipe a few times, I realized this is the best way to go. I have tried spraying the muffin pan with cooking spray, and have also lined the pan with a silicone muffin tin, but I still had the issue of lengthy cleanup, which is rather annoying. The paper liners to work the best since the paper peels right off with now hassle. I was obviously still learning my lesson in this post since I was still using silicone liners. Bake your egg white bites at 390 degrees for 30 minutes, or until the eggs are fully cooked in the center, and they have a fluffy texture.
How to Store
I store these egg bites in an airtight container in the fridge for up to 7 days. These can also be placed in individual serving sizes in a freezer-safe bag, and frozen until needed. If you freeze them, place them on the counter for 15 minutes to help thaw, and then microwave until they have reached the desired temperature.
How to Make High Protein Egg White Bites
Ingredients
- 4 c egg whites
- 1.5 c cottage cheese
- 2 c veggies of choice
- 1 tsp salt
- 1/2 tsp pepper
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1.5 c shredded cheese of choice
Instructions
- Add the egg whites and cottage cheese to a blender.
- Add the seasonings and mix until combined.
- Add the egg and cottage cheese mixture to a bowl and add your veggies of choice. Stir until combined.
- Place paper muffin liners in your muffin pan.
- Add the mixture to your muffin pan, leaving a little head space at the top.
- Top with shredded cheese.
- Bake at 390° for 30 minutes, or until the eggs are done.
