High Protein Egg White Bites Recipe

Have you ever wondered if egg white bites can really pack a protein punch? These bites not only deliver on protein, but they’re also low in calories and fat, making them a smart breakfast choice. You’ll find that they combine healthy ingredients like cottage cheese and turkey sausage. Stick around to learn how to make these tasty bites and discover their benefits for your busy mornings.

Why You’ll Love This Recipe

When you’re looking for a nutritious breakfast option, these high protein egg white bites are a fantastic choice. They’re packed with protein, which is essential for muscle growth and repair, making them ideal if you’re active. Plus, they’re low in calories and fat, helping you manage your weight without sacrificing taste. By adding vegetables like spinach and red peppers, you boost their nutrient density, providing essential vitamins and minerals. These bites are also super convenient. You can prepare them in advance, and they’re easy to grab on busy mornings. With minimal prep time and simple ingredients, you can whip them up in just 25 minutes. Furthermore, the incorporation of high-protein ingredients ensures that you stay fueled throughout your day. Enjoy the flexibility to customize them with various veggies or spices to suit your taste!

History

Though high protein egg white bites have gained popularity in recent years, their journey began with the introduction of sous vide egg bites by Starbucks in 2017.

These bites quickly became a hit, offering a low-carb, high-protein breakfast option with just 11 net carbs and at least 12 grams of protein per serving. They resonated with health-conscious individuals, especially those on keto or gluten-free diets. Starbucks’ viral popularity has contributed to the rise in demand for these versatile egg bites, inspiring many home cooks to create their own variations, leading to a surge in recipes that focus on customization and protein-rich ingredients.

This trend not only influenced breakfast options but also sparked competition among brands enthusiastic to provide similar healthy choices, shaping the breakfast market considerably.

Recipe

Ingredients:
– Liquid egg whites
– Cottage cheese
– Turkey sausage or other protein
– Bell peppers
– Spinach
– Shredded cheese
– Salt and pepper (to taste)
– Optional seasonings (e.g., garlic powder, onion powder)

Cooking Instructions:
1. Preheat your oven to 350-390 degrees Fahrenheit. Prepare a muffin tray by lining it with paper liners or spraying it with non-stick spray if you’re using a metal tray.

In a skillet, cook the turkey sausage or your choice of protein until browned and fully cooked. Add chopped bell peppers and spinach to the skillet and sauté until the vegetables are tender. Remove the skillet from heat and let it cool slightly.
In a mixing bowl, combine the liquid egg whites and cottage cheese. Blend the mixture using a blender until smooth, if desired. Season with salt, pepper, and any additional spices you prefer.
Distribute the cooked protein and veggie mixture evenly among the muffin cups, filling them about halfway. Pour the egg and cottage cheese mixture over the top, filling each cup to about three-quarters full. Sprinkle shredded cheese on top of each cup.
Place the muffin tray in the preheated oven and bake for 30-35 minutes for a full batch or 15-20 minutes for a half batch, or until the egg bites are set and slightly golden on top. Remove from the oven and allow to cool before serving. These bites are great for freezing and reheating, especially in an air fryer.

For the best results, consider blending the cottage cheese into the egg whites for a smoother texture.

Additionally, feel free to experiment with different vegetables and cheeses to suit your preferences.

These egg white bites can be stored in the fridge for up to a week or frozen for longer storage, making them a versatile and convenient meal option. Enjoy your healthy and protein-packed egg bites!

Final Thoughts

Making your own high protein egg white bites is a rewarding experience that not only allows you to control the ingredients but also provides a nutritious option for meals. These bites are packed with protein, making them perfect for muscle health and weight management. With only about 131 calories per cup, they fit well into various dietary plans. Additionally, these bites are low in calories and rich in nutrients, making them an ideal choice for health-conscious individuals. You can easily customize your bites with different vegetables and cheeses to suit your taste. Plus, they’re convenient for meal prep, allowing you to enjoy a healthy breakfast or snack throughout the week.

FAQ

Have questions about high protein egg white bites? You’re not alone! These nutritious bites are an excellent breakfast or snack option. They’re low in calories, packed with around 26 grams of protein per serving, and made with egg whites, vegetables, and cheese. You can customize them by adding different veggies or cheeses to suit your taste. To prepare, cook turkey sausage and veggies, then blend egg whites with cottage cheese. Distribute the mixture into muffin tins and bake at 350°F for 30-35 minutes. For easy cleanup, consider using paper liners. High protein egg white bites can also be made in an Instant Pot using silicone molds for added convenience. Meal prepping these bites on Sunday can help you stay on track throughout the week. Enjoy a quick, healthy meal anytime!