Description
Protein-packed egg white bites bring Mediterranean sunshine to morning meals, delivering a nutritious breakfast punch. Creamy herbed morsels with feta and spinach offer you a delightful, streamlined start to any busy day.
Ingredients
Scale
Protein Ingredients:
- 8 large egg whites (or 2 cups egg whites)
- ½ cup cooked turkey bacon or chicken sausage, chopped
- ½ cup shredded cheese (cheddar, feta, or mozzarella)
Dairy and Creamy Ingredients:
- ¼ cup cottage cheese (or Greek yogurt for extra creaminess)
Vegetables and Seasonings:
- ½ cup diced bell peppers
- ½ cup baby spinach, chopped
- ¼ cup chopped green onions
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon garlic powder (optional)
- ¼ teaspoon red pepper flakes (for spice)
Instructions
- Prepare the baking workspace by heating the oven to 350F (175C) and coating a muffin tin with cooking spray or silicone liners to prevent sticking.
- Create a smooth, uniform base by blending egg whites with cottage cheese, seasoning with salt, black pepper, and garlic powder until the mixture achieves a consistent texture.
- Strategically distribute cheese, vegetables, and protein across the muffin cups, ensuring an even balance of ingredients in each compartment.
- Carefully pour the blended egg white mixture into each muffin cavity, filling approximately three-quarters of the way to allow room for rising during baking.
- Transfer the muffin tin to the preheated oven and bake for 18-20 minutes, watching for a gentle golden hue and firm, set texture that indicates complete cooking.
- Allow the egg white bites to rest and stabilize for 5 minutes after removing from the oven, which helps them maintain structural integrity when removing from the pan.
- For optimal freshness, refrigerate the protein-packed bites for up to 4 days or freeze for a maximum of 2 months, ensuring convenient meal preparation and storage.
- When ready to consume, quickly reheat in the microwave for 30 seconds to restore warmth and maintain the original appetizing texture.
Notes
- Maximize protein content by selecting lean, high-quality protein sources like diced chicken breast, turkey, or tofu for added nutritional value.
- Experiment with different vegetable combinations such as spinach, bell peppers, or mushrooms to boost flavor and nutrient density without increasing calories.
- Ensure smooth blending by using room temperature egg whites and cottage cheese, which helps create a more consistent and creamy texture for the egg bites.
- Prevent sticking by thoroughly greasing the muffin tin or using silicone liners, making cleanup easier and ensuring the egg bites release smoothly.
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Category: Breakfast, Snacks
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 100
- Sugar: 1 g
- Sodium: 350 mg
- Fat: 4 g
- Saturated Fat: 2 g
- Unsaturated Fat: 1.5 g
- Trans Fat: 0 g
- Carbohydrates: 6 g
- Fiber: 1 g
- Protein: 12 g
- Cholesterol: 0 mg