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High protein egg white bites with golden tops fresh out of the oven in a greased 12-cup muffin tin

High Protein Egg White Bites

Fluffy and lightly golden egg white bites made with simple ingredients and ready in 35 minutes. Low in calories and high in protein, perfect for weekly meal prep and grab-and-go breakfasts.
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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
  • 1/2 cup diced vegetables spinach, bell peppers, onions - sauteed first to remove moisture
  • 1/2 cup shredded cheese cheddar, feta, or mozzarella
  • 1/2 cup cooked meat optional - turkey, ham, or bacon, well-drained
  • salt and pepper to taste
  • cooking spray or muffin liners for greasing the tin

Equipment

  • 12-cup muffin tin
  • Small skillet
  • Mixing bowl
  • Whisk
  • Measuring cups
  • Wire rack

Method
 

  1. Preheat oven to 350 degrees F. Grease a 12-cup muffin tin with cooking spray and line with muffin liners if using.
  2. Heat a small skillet over medium heat. Add diced vegetables and cook for 2 to 3 minutes until softened and moisture has cooked off. Set aside to cool.
  3. Whisk egg whites in a mixing bowl until frothy. Season with salt and pepper.
  4. Gently fold in cooled sauteed vegetables, shredded cheese, and cooked meat if using. Stir until evenly distributed.
  5. Divide mixture evenly among muffin cups, filling each about three-quarters full.
  6. Bake for 20 to 25 minutes until tops are lightly golden and centers are fully set with no jiggle. Cool in tin for 3 to 5 minutes before transferring to a wire rack.

Notes

Always saute vegetables before adding to prevent wet or gray bottoms. Drain cooked meat well. Fill cups three-quarters full only. Store in airtight container in fridge up to 5 days. Freeze individually up to 2 months. Reheat in microwave 20 to 30 seconds.