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Freshly baked high protein egg white bites cooling on a wire rack with visible spinach and cheese filling

High Protein Egg White Bites

Fluffy, savory baked egg white muffins packed with vegetables, cheese, and optional meat. Each bite delivers up to 12 grams of protein while staying low in calories, making them perfect for breakfast, meal prep, or a healthy on-the-go snack.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 12 bites
Course: Breakfast, Snack
Cuisine: American
Calories: 50
Ingredients Equipment Method Notes

Ingredients
  

  • 1 cup egg whites about 8 large egg whites or carton egg whites
  • 0.5 cup diced vegetables spinach, bell peppers, onions, or a mix - sauteed first to remove moisture
  • 0.5 cup shredded cheese cheddar, feta, or mozzarella
  • 0.5 cup cooked meat, optional turkey, ham, or bacon - well-drained
  • salt and pepper to taste
  • cooking spray or muffin liners for greasing the muffin tin

Equipment

  • Muffin tin (12-cup)
  • Mixing bowl
  • Whisk
  • Measuring cups
  • Wire rack
  • Small skillet

Method
 

  1. Preheat your oven to 350 degrees F (175 degrees C). Lightly grease a standard 12-cup muffin tin with cooking spray or line each cup with a muffin liner.
  2. Add your diced vegetables to a small skillet over medium heat with a light spritz of cooking spray. Saute for 3 to 4 minutes until softened and most of the moisture has cooked off. Set aside to cool slightly.
  3. In a mixing bowl, whisk the egg whites vigorously for about 1 to 2 minutes until the mixture is fully frothy and slightly increased in volume. Season with salt and pepper.
  4. Gently fold in the sauteed vegetables, shredded cheese, and cooked meat if using. Stir just enough to distribute everything evenly without deflating the egg whites.
  5. Divide the mixture evenly among the 12 muffin cups, filling each one about three-quarters full. Do not overfill.
  6. Bake for 20 to 25 minutes until the bites are set in the center and lightly golden on top. A toothpick inserted in the center should come out clean.
  7. Let the bites cool in the tin for 3 to 4 minutes before transferring to a wire rack. Serve warm or let cool completely before storing.

Notes

Saute vegetables before adding to prevent soggy bottoms. Whisk egg whites until fully frothy for the lightest texture. Do not fill cups more than three-quarters full. Store in an airtight container in the fridge for up to 5 days or freeze for up to 2 months. Reheat in the microwave for 30 seconds or in a 300 degree F oven for 5 to 7 minutes.