These fluffy, savory egg white bites are a perfect high-protein, low-calorie breakfast or snack. They’re soft, cheesy, loaded with veggies, and easy to prepare ahead of time!
🛒 Ingredients
* 2 cups liquid egg whites
* ½ cup low-fat cottage cheese
* ½ cup shredded reduced-fat cheddar cheese
* ½ cup finely chopped spinach
* ¼ cup finely diced bell pepper
* ¼ cup finely diced onion
* ¼ cup chopped mushrooms
* ¼ teaspoon garlic powder
* ¼ teaspoon black pepper
* ¼ teaspoon paprika
* ½ teaspoon salt, or to taste
* 2 tablespoons chopped fresh parsley or green onions
* Cooking spray or a little olive oil for greasing
👩🍳 Instructions
1. Preheat the oven
Preheat your oven to 350°F (175°C). Lightly grease a 12-cup muffin pan with cooking spray.
2. Blend the creamy base
Add the egg whites and cottage cheese to a blender. Blend for about 20–30 seconds, until smooth and well combined. This helps create an extra fluffy texture.
3. Prepare the vegetables
Finely chop the spinach, bell pepper, onion, and mushrooms. For less moisture, sauté the mushrooms, onion, and spinach for 2–3 minutes, then let them cool slightly.
4. Combine
Pour the egg-white mixture into a bowl. Stir in the cheddar cheese, vegetables, garlic powder, paprika, black pepper, salt, and parsley or green onions.
5. Fill the muffin pan
Divide the mixture evenly among the muffin cups, filling each about ¾ full. Avoid overfilling because the bites puff up while baking.
6. Bake
Bake for 18–23 minutes, or until the centers are set and the tops are lightly golden.
7. Cool and serve
Let them cool in the pan for about 5 minutes, then gently remove them with a silicone spatula.
💡 Tips
* For even more protein, use low-fat cottage cheese and add a little extra egg white.
* Try different fillings such as cooked chicken, turkey, broccoli, tomatoes, or zucchini.
* Don’t add too many watery vegetables, as they can make the bites soggy.
* For meal prep, refrigerate in an airtight container for up to 4 days.
* Reheat in the microwave for about 20–30 seconds.
🍽️ Serving Idea
Serve 3–4 egg white bites with fresh fruit, Greek yogurt, or whole-grain toast for a satisfying high-protein breakfast
