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high-protein egg white bites on a platter topped with herbs and green onions

Easy High-Protein Egg White Bites for Meal Prep

Emily Wilson
These easy high-protein egg white bites are a low fat, low carb breakfast that works beautifully for meal prep. Made with egg whites, vegetables, a little cheese, and optional lean turkey sausage, they bake up tender, filling, and perfect for busy mornings.
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Prep Time 10 minutes
Cook Time 25 minutes
Cooling Time 5 minutes
Total Time 35 minutes
Course Breakfast
Cuisine American
Servings 12 pieces
Calories 60 kcal

Equipment

  • 12-cup muffin pan
  • Mixing bowl
  • Whisk
  • Measuring Cups
  • Measuring Spoons
  • Cutting Board
  • Knife

Ingredients
  

Egg White Bites Ingredients

  • 1 1/2 cups egg whites about 10 to 12 large egg whites or liquid egg whites
  • 1/2 cup spinach finely chopped
  • 1/3 cup red bell pepper finely diced
  • 1/4 cup onion finely diced
  • 1/3 cup reduced-fat mozzarella or cheddar cheese shredded, optional
  • 1/3 cup lean turkey sausage or turkey ham cooked and diced, optional
  • 1/4 teaspoon fine salt
  • 1/8 teaspoon black pepper
  • 1/4 teaspoon garlic powder
  • cooking spray for greasing the pan

Instructions
 

  • Preheat the oven to 350°F (175°C). Grease a 12-cup muffin pan well with cooking spray.
  • If using vegetables with a lot of moisture, such as spinach or mushrooms, cook them briefly first to remove excess water.
  • In a mixing bowl, whisk the egg whites with salt, black pepper, and garlic powder until fully combined and slightly frothy.
  • Stir in the spinach, bell pepper, onion, cheese, and cooked turkey sausage or turkey ham if using.
  • Pour the mixture evenly into the muffin cups, filling each about three-quarters full.
  • Bake for 20 to 25 minutes, or until the centers are just set and the tops are lightly puffed.
  • Cool the egg white bites in the pan for 5 minutes, then gently loosen and remove them. Serve warm or store for meal prep.

Notes

Do not overbake, or the egg white bites can turn rubbery. For the best texture, cook watery vegetables first and use a little cheese or lean meat to keep the bites tender. Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 2 months.
Nutrition Facts:
  • Calories: 60
  • Carbohydrates: 2 g
  • Protein: 7 g
  • Fat: 2 g
  • Saturated Fat: 1 g
  • Cholesterol: 5 mg
  • Sodium: 170 mg
  • Potassium: 110 mg
  • Fiber: 0 g
  • Sugar: 1 g
  • Vitamin A: 220 IU
  • Vitamin C: 12 mg
  • Calcium: 45 mg
  • Iron: 0.4 mg