– **Title**: High-Protein Egg White Bites
– **Ingredients**:
– 1 cup egg whites (approximately 8 large egg whites)
– 1/2 cup cottage cheese
– 1/2 cup spinach, chopped
– 1/4 cup cherry tomatoes, diced
– 1/4 cup bell pepper, diced (red or green)
– 1/4 cup shredded low-fat cheese (like mozzarella or cheddar)
– 1/4 teaspoon garlic powder
– Salt and pepper to taste
– Non-stick cooking spray or oil for greasing
– **Instructions**:
1. Preheat your oven to 350°F (175°C) and lightly grease a muffin tin with non-stick cooking spray or oil.
2. In a large mixing bowl, whisk together the egg whites and cottage cheese until well combined.
3. Add the chopped spinach, diced cherry tomatoes, diced bell pepper, shredded cheese, garlic powder, salt, and pepper to the egg mixture. Stir until all ingredients are evenly distributed.
4. Pour the egg mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.
5. Bake in the preheated oven for about 20-25 minutes, or until the egg bites are set and lightly golden on top.
6. Remove from the oven and let cool for a few minutes before carefully removing the egg bites from the muffin tin.
7. Serve warm, or let cool completely before storing in an airtight container in the refrigerator.
Enjoy your nutritious and protein-packed egg white bites as a perfect on-the-go breakfast or snack!
Key Ingredients & Substitutions
Egg Whites: You’ll need about 8-10 large eggs to get 1 cup of egg whites. For a quicker option, consider using liquid egg whites found in cartons. They’re convenient and just as nutritious!
Cottage Cheese: I love using cottage cheese because it adds creaminess and extra protein. If you’re lactose intolerant or looking for a dairy-free option, silken tofu makes a great substitute!
Shredded Cheese: Cheddar and mozzarella are both delicious choices here. If you want to try something different, pepper jack or feta cheese can give a nice kick. Just adjust the quantity for taste!
Diced Vegetables: I like using bell peppers and spinach, but feel free to get creative! Zucchini, mushrooms, or broccoli also work well. If you’re not a fan of chopping, frozen mixed vegetables can save you time!
Fresh Herbs: Chives or parsley make for a lovely garnish. You can replace them with basil or cilantro based on your preference. Fresh herbs brighten the dish’s flavor significantly!
How Can I Make Sure My Egg White Bites are Fluffy and Delicious?
For the fluffiest egg white bites, it’s important to properly whisk the egg whites. This incorporates air and helps them rise during baking.
- Start by whisking the egg whites until they are frothy and slightly increased in volume.
- Combine with cottage cheese and seasonings lightly to keep the air in the mixture.
- Don’t overmix once you add the shredded cheese and veggies; gentle folding is key.
- Fill the muffin tin cups only 2/3 full to give them room to puff up as they bake.
Lastly, keep an eye on the baking time! Once they look set and the edges are golden, they’re ready to come out. Enjoy your fluffy, protein-packed bites!
How to Make High-Protein Egg White Bites
Ingredients You’ll Need:
- 1 cup egg whites (about 8-10 large eggs)
- 1/2 cup cottage cheese
- 1/2 cup shredded cheese (cheddar or mozzarella)
- 1/2 cup diced vegetables (like bell peppers, spinach, or onions)
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- Salt and pepper to taste
- Fresh herbs for garnish (like chives or parsley)
How Much Time Will You Need?
This recipe takes about 10 minutes to prepare and 20-25 minutes to bake. In total, you’ll spend around 35-40 minutes making these delicious egg white bites, which are perfect for a quick snack or breakfast option!
Step-by-Step Instructions:
1. Prepping the Oven and Ingredients:
First, preheat your oven to 350°F (175°C). This will ensure that your egg bites cook evenly. While the oven is heating, gather all your ingredients so you’re ready to mix everything together.
2. Mixing the Egg Base:
In a mixing bowl, whisk together the egg whites and cottage cheese. Add in the garlic powder, onion powder, salt, and pepper. Keep whisking until everything is well combined and looks creamy. This mixture will be the base of your egg bites!
3. Adding Flavor and Veggies:
Now it’s time to make your bites flavorful! Stir in the shredded cheese and the diced vegetables of your choice. Feel free to use your favorite veggies like bell peppers or spinach to add nutrition and taste.
4. Preparing the Tin:
Take a muffin tin or a silicone mold and grease it with non-stick spray. This prevents the egg bites from sticking, making them easy to remove later. If you’re using silicone molds, you can skip this step!
5. Filling the Muffin Tin:
Pour the egg mixture into the prepared muffin tin, filling each cup about 2/3 full. This will allow space for the egg whites to puff up as they bake.
6. Baking the Egg Bites:
Place the muffin tin in your preheated oven and bake for 20-25 minutes. Keep an eye on them, and look for the egg whites to be set with lightly browned edges. That’s when you know they’re ready!
7. Cool and Remove:
Once baked, carefully remove the muffin tin from the oven and let it cool for a few minutes. This will make it easier to take the egg bites out of the tin without breaking them.
8. Garnish and Serve:
Garnish your egg white bites with some fresh herbs like chives or parsley for a burst of color and flavor. Enjoy them warm, or store them in the fridge for meal prep. These are a great snack or breakfast option!
Can I Use Whole Eggs Instead of Egg Whites?
Absolutely! If you prefer to use whole eggs, simply replace the egg whites with 4-5 large whole eggs. This will add more flavor and richness to your bites. Just keep in mind that this will also increase the calorie and fat content.
What Vegetables Work Best in This Recipe?
You can use a variety of vegetables! Bell peppers, spinach, onions, and zucchini are great choices. Just make sure to chop them finely to ensure they cook evenly. If using leafy greens like spinach, consider sautéing them slightly to reduce moisture before adding them to the mixture.
How Do I Store Leftovers?
Store any leftover bites in an airtight container in the fridge for up to 5 days. They also freeze well! To freeze, place them in a single layer on a baking sheet until firm, then transfer to a freezer-safe container. Thaw in the fridge overnight before reheating.
Can I Make These Egg Bites Dairy-Free?
Yes, you can! Substitute the cottage cheese and regular shredded cheese with dairy-free alternatives. Look for plant-based cream cheese and dairy-free cheese shreds that melt well to achieve a similar texture and taste.
