High-Protein Egg White Bites

High-Protein Egg White Bites are your secret weapon for a quick, healthy, and delicious start to your day, offering a satisfying meal packed with essential nutrients and amazing flavor. These versatile bites are perfect for busy mornings, post-workout fuel, or even a light afternoon snack, proving that healthy eating can be incredibly convenient and tasty.

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Prep Time 10

Cook Time 20

Total Time 30

Servings: 12 bites

Course: Breakfast, Snack

Ingredients Equipment Method Notes

Ingredients

1 cup liquid egg whites (from about 8-10 large eggs, or a carton product)
1/4 cup finely chopped cooked ham, turkey, or chicken (optional, for extra protein and flavor)
1/4 cup finely chopped colorful bell peppers (any color you prefer – red, yellow, green)
2 tablespoons finely chopped onion
2 tablespoons shredded cheese (cheddar, Monterey Jack, or your favorite)
1 tablespoon chopped fresh chives or parsley (for garnish and freshness)
salt
freshly ground black pepper
1 pinch garlic powder (optional)
cooking spray or a little oil for greasing the muffin tin

Equipment

Muffin tin
Medium Bowl
- Oven

Method

Preheat your oven to 350°F (175°C). Lightly grease a standard 12-cup muffin tin with cooking spray or a small amount of olive oil. This step is crucial to prevent the egg bites from sticking.
cooking spray or a little oil
In a medium bowl, pour the liquid egg whites. Add salt, pepper, and the optional garlic powder. Whisk vigorously until the egg whites are slightly frothy and well combined, ensuring no yolk is present.
1 cup liquid egg whites, salt, freshly ground black pepper, 1 pinch garlic powder
Gently fold in the finely chopped cooked ham (or other protein), chopped bell peppers, chopped onion, and shredded cheese into the whisked egg whites. Stir just until everything is evenly distributed.
1/4 cup finely chopped cooked ham, turkey, or chicken, 1/4 cup finely chopped colorful bell peppers, 2 tablespoons finely chopped onion, 2 tablespoons shredded cheese
Carefully ladle the egg white mixture into each prepared muffin cup, filling each about two-thirds to three-quarters full. Be mindful not to overfill, as they will puff up slightly during baking.
Place the muffin tin in the preheated oven. Bake for approximately 15-20 minutes, or until the egg whites are set, slightly puffed, and the edges are lightly golden. The exact baking time will depend on your oven.
Once baked, remove the muffin tin from the oven. Let the egg bites cool in the tin for a few minutes before carefully removing them. The natural steam will make them easy to lift out.
Garnish the warm High-Protein Egg White Bites with fresh chives or parsley before serving. They can be enjoyed immediately or cooled completely.
1 tablespoon chopped fresh chives or parsley

Notes

Allow the High-Protein Egg White Bites to cool completely before storing. They will stay fresh in the refrigerator for up to 3-4 days, or can be frozen for up to 1-2 months.