Description
Protein-packed egg white bites bring Mediterranean flavors straight to breakfast tables with delightful spinach and feta accents. Compact and nutritious morsels will energize morning routines while satisfying hunger with minimal effort.
Ingredients
Scale
Main Protein:
- 1 cup (236 ml) egg whites (about 8 large egg whites)
Protein Mix-ins:
- 1/2 cup (118 ml) shredded cheese (cheddar, feta, or mozzarella)
- 1/2 cup (118 ml) cooked meat (optional; turkey, ham, or bacon)
Vegetables and Seasonings:
- 1/2 cup (118 ml) diced vegetables (spinach, bell peppers, onions, etc.)
- Salt to taste
- Pepper to taste
Cooking Accessories:
- Cooking spray or muffin liners
Instructions
- Preheat the oven to 350°F and prepare a muffin tin with non-stick spray or protective liners to prevent sticking.
- Vigorously whisk egg whites until they become light and aerated, enhancing their fluffy texture. Season with salt and pepper to elevate the flavor profile.
- Incorporate diced vegetables, melted cheese, and pre-cooked protein, gently folding to create an even distribution of ingredients throughout the mixture.
- Carefully pour the egg white blend into each muffin cavity, filling approximately three-quarters of the way to allow room for slight expansion during cooking.
- Transfer the muffin tin to the preheated oven and bake for 20-25 minutes, monitoring until the tops transform into a delicate golden hue and the centers appear completely set.
- Allow the protein-packed bites to rest in the tin for a brief cooling period, which helps them stabilize and maintain their shape.
- Gently remove the egg white bites from the tin and transfer to a cooling rack, serving immediately while warm or storing for convenient future consumption.
Notes
- Customize these egg white bites by swapping vegetables based on seasonal availability or personal preference, keeping the protein-packed core intact.
- Prep ingredients beforehand to create a quick, grab-and-go breakfast that stays fresh in the refrigerator for 3-4 days, perfect for meal prepping.
- For dairy-free alternatives, replace cheese with nutritional yeast or dairy-free cheese substitutes to maintain the creamy texture and flavor profile.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Breakfast, Snacks
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 150
- Sugar: 2g
- Sodium: 400mg
- Fat: 6g
- Saturated Fat: 3g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 1g
- Protein: 18g
- Cholesterol: 0mg