It is Monday morning. Your kitchen is quiet. You need a fast, healthy breakfast that fuels your day. These high protein egg white bites are the perfect solution for your busy schedule.
They are light, fluffy, and feel like a treat. You can make them once and enjoy them all week long. This recipe is a fresh start for your healthy reset journey.
Why You’ll Love This Recipe
This recipe is a winner because it saves you so much time. You get that creamy sous-vide texture right in your own oven. It is much cheaper than the coffee shop version too.
Busy families love how portable these are. You can grab two on your way out the door. They are packed with protein to keep you full until lunch.
Simple Method
Making these is as simple as blending and baking. You do not need any fancy kitchen tools. A standard blender and a muffin tin are all you need. The steam from the water pan does all the hard work.
Simple Ingredients
Most of these items are likely in your fridge right now. Use fresh seasonal produce for the best flavor.
- 16 oz liquid egg whites
- 1 cup low-fat cottage cheese
- 1/2 cup finely chopped fresh spinach
- 1/4 cup finely diced red bell pepper
- 1/4 cup shredded sharp cheddar cheese
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon garlic powder
Step-by-Step
- Preheat your oven to 300 degrees Fahrenheit. Place a pan with an inch of water on the bottom rack.
- Put egg whites and cottage cheese in a blender. Add your salt, pepper, and garlic powder.
- Blend on medium for twenty seconds. The mixture should look smooth and light.
- Spray a silicone muffin tin with cooking spray.
- Drop spinach, peppers, and cheese into the muffin wells.
- Pour the egg mixture over the veggies. Fill them about three-quarters full.
- Place the tin on the rack above the water.
- Bake for 30 minutes until the centers are set.
- Let them rest for five minutes before removing.
Best Ways to Enjoy It
Serve these warm with a few fresh berries on the side. They also taste amazing on top of toasted sourdough. Pair them with your favorite morning coffee for a leisurely weekend feel.
Add a dash of hot sauce if you like a kick. You can even wrap them in a warm tortilla. They are the ultimate versatile breakfast for your family.
Keep It Fresh
Store your leftovers in an airtight container. They stay fresh in the fridge for five days. This makes them perfect for meal prep Sundays. Reheat them in the microwave for thirty seconds.
You can also freeze these for up to a month. Thaw them in the fridge overnight before heating. They maintain their tender, creamy texture beautifully.
Tips for Best Results
- Use a silicone muffin tin for the easiest removal.
- Do not skip the water pan in the oven.
- Chop your vegetables very small for even bites.
- Blend the mixture until it is completely smooth.
- Let them rest before you try to pop them out.
- Spray the tin even if it is non-stick.
- Check the centers with a toothpick to ensure they are done.
Ways to Switch It Up
- Swap cheddar for feta and add sun-dried tomatoes.
- Use kale instead of spinach for a heartier bite.
- Add cooked turkey bacon for extra savory flavor.
- Try green onions and Swiss cheese for a classic taste.
Common Questions
Can I use real eggs instead of liquid whites?
Yes, you can use whole eggs. The color will be more yellow. The protein count will change slightly.
Why do I need cottage cheese?
Cottage cheese adds a wonderful creamy texture. It also boosts the protein without adding many calories. You won’t even taste the cheese once it is blended.
I hope these egg bites make your busy mornings a little brighter. They are a simple way to nourish yourself and your family. Enjoy every golden, tender bite!
— Katie Wood
Ingredients
- 16 oz liquid egg whites
- 1 cup low -fat cottage cheese
- 1/2 cup finely chopped fresh spinach
- 1/4 cup finely diced red bell pepper
- 1/4 cup shredded sharp cheddar cheese
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon garlic powder
Instructions
- Preheat oven to 300 degrees Fahrenheit (150 degrees Celsius) and place a baking pan filled with one inch of water on the bottom rack to create a steam environment.
- Combine liquid egg whites, cottage cheese, salt, pepper, and garlic powder in a high-speed blender.
- Process on medium speed for 20 seconds until the mixture is completely homogeneous and slightly aerated.
- Lightly coat a silicone muffin tin with non-stick cooking spray.
- Distribute chopped spinach, diced red peppers, and shredded cheese evenly across 12 muffin wells.
- Pour the blended egg white mixture into each well until approximately 3/4 full.
- Place the muffin tin on the center oven rack directly above the water pan.
- Bake for 30 minutes or until the internal temperature reaches 160 degrees Fahrenheit and the centers are set.
- Remove from oven and allow the bites to rest for 5 minutes in the silicone mold before extracting.
