Easy Egg White Bites Recipe

Egg white bites are a delicious, satisfying, high-protein, low-fat breakfast option perfect for fueling your day.

Whether you’re new to the hype (which it lives up to!) or are a longtime fan of the popular Starbucks egg white bites, we’ve got a version of the healthy recipe that’ll let you skip the drive-thru while reaping all the benefits.

Dive into what makes this egg white bites recipe so great, including details about the ingredients and step-by-step directions — or skip straight to the recipe!

Why are egg white bites a beloved healthy snack? Let us count the ways.

They’re Nutritious and Low-Cal

Are egg whites healthy? Yes! Egg white bites are a powerhouse of nutrition.

Eggs are famously high in protein — to be exact, one large egg has about six grams of protein. Your body uses protein to build and maintain lean muscle.

Plus, the protein in eggs keeps you feeling full for longer and reduces food cravings.

Eggs are also a source of essential nutrients such as potassium, folate (vitamin B9), and vitamin B12. This makes them a satisfying and efficient snack to fuel your day. However, the distribution of nutrients varies significantly between the egg yolk and egg white.

So, why use egg whites specifically instead of whole eggs?

By skipping the yolks, egg whites become a super-lean protein source with almost no fat or calories. And although yolks do contain many of the nutrients and vitamins in an egg, they also have almost all the fats and cholesterol, the latter of which can be a concern for people with heart conditions.

All things considered, egg whites are a great breakfast main (especially if you’re eating gluten-free or limiting carb intake) or brunch dish when hosting guests. You get all the benefits of eggs without the added fat and cholesterol, making them a smart choice for a healthy, balanced diet.

They’re Tasty

Who says healthy eating has to be bland? Egg white bites are proof that nutritious food can be packed with flavor — and if you weren’t sure what to do with egg whites before, now you do.

With the addition of savory veggies, gooey cheese, and your favorite seasonings, these bites are anything but boring. They’re satisfying, tasty, and customizable to suit your preferences.

They’re Good for Meal Prep

Egg white bites may look elaborate, but they’re actually pretty easy to make once you get the hang of the process. You can fix them in advance to ease those busy mornings.

While they take about 30 minutes to prepare, you can meal-prep a batch of egg white bites ahead of time, store them in an airtight container, and reheat them when you’re ready.

The most time-consuming step is probably cooking the bacon, but you can always do that in advance and have it ready to go. So, with a bit of prep work, you’ll have a healthy, delicious breakfast ready whenever you need it.

Here’s what’s in this egg whites recipe and why we chose each ingredient:

• Egg whites. If you’re wondering what to make with egg whites, these are the protein-packed stars of the show! As mentioned, egg whites are versatile, low-calorie, and low-fat, making them perfect for a healthy breakfast. You can separate the yolks from large eggs or save time using pre-packaged liquid egg whites.

• Cottage cheese. Opt for 4% milkfat cottage cheese to add a rich, creamy texture and extra protein. Low-fat cottage cheese works, too — just note that your egg bites may turn out slightly less creamy and fluffy. Cottage cheese also provides extra protein, potassium, and calcium.

• Onions. Whether you choose white, yellow, red, or green onions, they add a delicious depth of flavor. Onions can be sharp or sweet, depending on preparation. They’re packed with vitamin C and other antioxidants, making them a flavorful and nutritious addition.

• Sweet peppers. Green peppers are our go-to, but red bell peppers are a sweeter and equally nutritious alternative. Loaded with vitamins A, C, and B6, plus fiber, sweet peppers bring color, crunch, and a hint of natural sweetness to your bites.

• Bacon. Okay, this ingredient isn’t necessarily known for its health benefits, but we’re all about finding balance. A little bacon adds an irresistible, savory, smoky flavor with a satisfying crunch that elevates the recipe to a whole new level — and you’ll get an extra dose of protein.

• Cheddar cheese. Sharp cheddar cheese pairs wonderfully with these flavors and also melts well — but feel free to get creative with other types of cheeses. Feta cheese, gruyere, mozzarella, or Monterey jack cheese are all excellent substitutes that bring a unique twist to the dish.

• Salt and black pepper. What’s a recipe without some salt and pepper? They’re the unsung backbones of egg white bites! A pinch of salt and a dash of black pepper enhance the flavors and bring everything together.

• Hot sauce. This is optional, but we highly recommend a drizzle of hot sauce for a spicy kick that ties all the ingredients together and makes each bite even more exciting.

Now that you know the key ingredients, you’re ready to create a breakfast that’s as nutritious as it is delicious.

1. Gather your supplies. Start by getting everything you’ll need: a blender, skillet, baking dish, spoon, muffin tin, and liners (or a silicone muffin pan for a nonstick option). A silicone mold can be a game-changer if you don’t have liners.

2. Get your ingredients. Lay out all the ingredients listed above, plus any extras you plan on adding.

3. Cook the bacon. If you’re adding bacon, cook it first. This step takes some extra time but is totally worth it.

4. Mix the mains and then add toppings. Blend the egg whites, cottage cheese, and seasoning in your blender until smooth. Pour the mixture into your muffin tin, then sprinkle in your toppings to create your perfect flavor combo.

5. Bake them. Preheat your oven to 325 °F and bake until the egg bites are set.

Enjoy! Dig in while they’re warm, or store them in the fridge for an easy grab-and-go breakfast later. Reheating is a breeze, so you’re always a moment away from a delicious, protein-packed bite!

Servings: 3 (4 bites per serving)

Prep time: 5 minutes

Cook time: 25 minutes

Total time: 30 minutes

Ingredients:

• 1 ¾ cups egg whites

• 1 cup cottage cheese (4% milkfat)

• Salt and pepper to taste

• ½ cup onions, chopped

• ⅔ cup green pepper, chopped

• ½ cup cooked bacon, chopped

• ⅓ cup cheddar cheese, shredded

Instructions:

1. Set one oven rack in the middle position and another in the lowest position. Preheat oven to 325 °F.

2. Fill a 9x13-inch metal or ceramic baking dish halfway with boiling water, then place it on the lower oven rack. (This will create steam in the oven, giving the egg bites a custardy texture.)

3. Spray the muffin pan generously with nonstick cooking spray.

4. Cook bacon over medium-high heat until fat crystallizes and bacon is crisp (three to four minutes per side). Transfer bacon to a paper towel-lined plate; reserve bacon fat in a skillet.

5. Add onions and green pepper to skillet and saute until onions are translucent. Set aside to cool.

6. Once cooled, chop bacon into small pieces.

7. In a blender, combine egg whites, cottage cheese, salt, and pepper. Blend until completely smooth (30 seconds to one minute).

8. Pour the egg mixture evenly into the prepared muffin tray, filling each well to the top. Scoop an equal amount of the onion and green pepper mixture, bacon bits, and shredded cheese into each cup. Mix well with a spoon.

9. Bake for 20 to 25 minutes on the middle rack until the eggs are set. (You’ll know they’re done when the egg bites start to pull away slightly from the edges and puff up.)

10. Remove egg bites from the oven and let them rest in the pan for about five minutes.

11. Use a small spoon to loosen the egg bites from the edges of the pan and carefully lift them out onto a plate.

Nutrition facts:

Kcal: 238

Total fat: 9 grams

Saturated fat: 4 grams

Trans fat: 5 grams

Sodium: 1,043 milligrams

Total carbohydrates: 8 grams

Dietary fiber: 1 gram

Total sugars: 5 grams

Added sugars: 0 grams

Protein: 32 grams

If this egg whites recipe is a hit, you might also like our Mediterranean bowl recipe.