High Protein Egg White Bites: 14g Protein in 109 Calories!

High protein egg white bites changed my life. Seriously. These little protein powerhouses have become my go-to breakfast solution since I discovered them. I spotted some leftover egg whites in my fridge from when Emma made that fancy birthday cake for Ryan last weekend. You know that feeling when you suddenly get inspired by random leftovers?? It’s like my brain went from “meh, what to do with these” to “PROTEIN BITES TIME!!!” in 2.3 seconds flat.

And reeeeally, who doesn’t need more protein in their life? My CrossFit instructor Darlene (the one with that amazing undercut that I’m too chicken to try) is always harping on me about not getting enough protein. She prob’ly thinks I survive on coffee and those little chocolate squares I hide in my sock drawer… which isn’t ENTIRELY untrue but whatever.

The Accidental Discovery That Changed My Breakfast Game

K so lemme tell you how these egg white bites became my obsession. It started back in 2019 when my Honda’s check engine light first came on (still haven’t fixed it LOL) and I was waiting FOREVER at the mechanic’s place. They had these egg bites on their sad little coffee table that looked suspiciously like the expensive ones from You-Know-Which-Coffee-Chain.

I tried making them at home and failed spectacularly the first 4 times. Seriously, they either came out like rubber hockey pucks or weird eggy soup. But then I figured out the secret: cottage cheese!!!!!!!! It makes ALL the difference in keeping these babies moist and oh-so-creamy.

Key Facts About These Little Protein Powerhouses

• Each serving contains 14 grams of protein (that’s like, a lot)
• Makes 6 servings = 84 grams total protein per batch
• Takes about 10 mins to prep (perfect for my chaotic mornings)
• Can be customized with whatever random veggies are dying in your crisper drawer
• Lasts 5 days in the fridge (unless Ryan finds them, then they last 5 minutes)

I’ve been making these for almost three years now and they’ve saved me from my horrible drive-thru breakfast sandwich habit. You know, the one that was making my doctor give me THE LOOK during my annual physical. #healthchoices

The ACTUAL Benefits (Not Just What Health Influencers Tell You)

Honestly though, these high protein egg white bites are seriously good for you. I’m not just saying that because I want you to think I’m all healthy and put-together (we all know that’s a lie after I posted that video of me trying to do yoga with Charlie attempting to “help”).

The protein content is no joke – about 14 grams per serving thanks to the egg whites and cottage cheese. That’s actually enough to help your muscles recover, which I desperately needed after I attempted that new HIIT class where I thought I might actually die around minute 17.5 exactly.

These bites are also super low in carbs. I’m not doing keto or anything (I tried it for 3 days and James said I was scarier than when I found out he shrunk my favorite sweater), but it’s nice to have options that don’t spike my blood sugar and make me want to nap at my desk.

Oh! And they’re genuinely filling. Like, I can eat two of these little guys and not be starving again in an hour, which is saying something because my stomach is basically a bottomless pit before 10am.

Ingredients You Prolly Already Have

To make these tasty little protein bombs, you need:

1. Egg Whites – duh. You can separate them yourself (what I do when I’m feeling fancy) or just buy the carton (what I ACTUALLY do 90% of the time because who has the patience for separating eggs when Charlie is trying to eat my shoelaces?)
2. Cottage Cheese – I use the 4% fat kind because diet food is sad food and I refuse to make sad food
3. Some kind of veggie situation – I usually throw in spinach because it’s always dying in my fridge anyways, sun-dried tomatoes (the ones packed in oil because YUM), or those roasted red peppers in a jar that I impulse bought at Costco and now have 17 jars of

Sometimes I cookinged up some other veggies first but honestly who has time for that? Not this gal.

Here’s what I used for yesterday’s batch that turned out sooooo good:

Oh, and salt & pepper. I forgot that once and teh result was… edible but sad.

How to Actually Make These Things

Okay so here’s where I should give you perfect step-by-step instructions, but reality check: I make these differently EVERY. SINGLE. TIME. But I’ll try to write down what I did this morning:

1. Preheated oven to 350°F (after standing with the oven door open for 45 seconds trying to remember if it was 350 or 375)
2. Threw egg whites and cottage cheese in blender. Added salt and pepper. Blended until smooth-ish.
3. Chopped some veggies very unevenly because knife skills are not my thing
4. Mixed everything together in a bowl that was definitely too small so it spilled a bit
5. Poured into my muffin tin that I sprayed with that olive oil spray stuff
6. Baked for… I don’t even know… until they looked done? Maybe 23 minutes?

Anyway, they turned out amazing this time! Each bite has about 10g of protein and only 82 calories which seems impossible but I’m not complaining.

Customizing Cuz Everyone’s Picky About Something

The best part about these egg white bites is that you can totally change them up depending on what you’re in the mood for, or what’s about to go bad in your fridge (let’s be real, that’s usually my motivation).

For the Meat-Lovers (Like James Who Thinks Meals Without Meat Are “Snacks”)

You can add:

• Bacon (cooked first, learned that one the hard way)
• Turkey sausage crumbles
• Smoked salmon (my personal fave but ONLY when James isn’t home because he hates the smell)
• Diced ham (leftover from that Easter disaster when I tried to make a ham for the first time)

I once added leftover taco meat and it was… interesting? Not bad, but definitely a conversation starter when Ryan’s girlfriend asked what the “brown specks” were.

For My Vegetarian Friends (Looking at You, Emma)

Emma won’t touch anything with meat in it since she watched that documentary junior year, so when she’s home I make these with:

• Different cheeses (feta makes everything betta, as my mom always says)
• Fresh herbs from my garden that somehow survive despite my neglect
• Sun-dried tomatoes
• Those artichoke hearts that I always forget I love until I taste them again

One time I added a bunch of fresh dill and it tasted exactly like this weird Ukrainian egg dish my grandmother used to make. Texted her about it and she had no idea what I was talking about. So either my memory is completely wrong or Grandma’s gaslighting me about egg recipes. You decide.

The Super Secret to Actually Moist Egg Bites

K, lemme tell you the REAL secret to making these taste like the fancy coffee shop ones. It’s all about the texture!!! I spent WAY too many hours testing this (James started calling them my “egg experiments” and threatened to move out if I made him taste one more batch).

The magic formula is:

• 6 large egg whites
• ¾ cup cottage cheese (full fat, don’t even try with the low-fat stuff)
• Blend FOREVER until super smooth
• Add 3 cups of spinach (or whatever greens you want)
• ½ cup of those jarred red peppers
• Some green onions (the amount depends on how much is in the sad little container growing on my windowsill)

Bake at 350°F for like 18-22 minutes? Honestly I just keep opening the oven and poking them until they seem done, which drives James CRAZY because he says I’m “letting all the heat out.” Whatever, kitchen science police.

The whole thing takes about 30 mins and makes 12 perfect little bites that actually stay moist when you reheat them. Unlike that one time I tried meal prepping regular eggs and ended up with what can only be described as egg-flavored rubber.

Storage Tips from Someone Who Hates Food Waste

So you’ve made these amazing protein-packed egg white bites, now what? Well, unlike regular eggs which get SUPER weird in the fridge after a couple days, these actually store pretty well!

I stick mine in those glass containers Emma got me for Christmas (after lecturing me about plastic for 45 minutes). They stay good in the fridge for up to 5 days, but they’ve never actually lasted that long in our house.

You can also freeze them! Wrap each one in plastic wrap (sorry, Emma) and then put them in a freezer container. They’ll stay good for like 3 months, but honestly, who plans that far ahead? Not me!

When you want to eat them, just:

1. Thaw overnight in the fridge (if you remembered, which I never do)
2. Microwave for 30 seconds (if you forgot to thaw them, like I always do, then more like 1-2 minutes)

One time I forgot I had some in the freezer and found them 6 months later. I still ate them. They were… fine-ish? James refused to try them because he’s a food safety freak, but Charlie and I survived.

Sweet vs. Savory: The Great Debate

So most of the time I make the savory version with veggies and cheese, but sometimes I get a wild hair and make SWEET egg white bites. Yes, that’s a thing! And they’re shockingly good!

For sweet versions, I use:

• Vanilla extract (the real kind, not the fake stuff that tastes like birthday cake candles)
• Mashed bananas (the super spotty ones that nobody wants to eat)
• Sometimes a little maple syrup (the REAL kind from that trip to Vermont, not the fake stuff)
• Cinnamon or pumpkin pie spice if I’m feeling ~fancy~

The sweet ones have about the same protein (7g per bite) but satisfy my sweet tooth without making me feel like I ate dessert for breakfast. Though let’s be honest, sometimes I DO eat dessert for breakfast because I’m a grown woman and nobody can stop me.

Here’s a quick comparison:

Honestly I go back and forth depending on my mood. Or sometimes I make both in the same batch by adding banana to half the mixture, which confuses everyone but keeps things interesting.

What to Serve With These Little Protein Bombs

Listen, these egg white bites are amazing on their own, but sometimes you need a little something extra to make it feel like a proper meal. Especially if you’re like James who thinks anything under 600 calories “doesn’t count as eating.”

I like to serve mine with:

• Sliced avocado (when they’re not $2.50 EACH, highway robbery!)
• Sweet plantains (discovered these when we went to Miami and now I’m obsessed)
• Sautéed broccoli (if I’m being extra healthy)
• Whole grain toast (if I need something more substantial)

My personal fave combo is two egg white bites + half an avocado + a tiny bit of this spicy salsa my neighbor Maria makes. It’s SO GOOD and keeps me full until at least 11am, which is a miracle in my world.

Here’s what goes well with different types:

When Emma’s home, she makes this weird kale side salad thing that actually tastes really good with the egg bites. I tried to recreate it once but apparently massaging kale is a real thing and not something she made up to mess with me?

My Favorite Recipe (After Much Trial and Error)

After making approximately 437 batches of these (no, really, I went through a PHASE during the pandemic), I’ve settled on what I think is the perfect recipe. It’s kinda like a quiche but in bite form.

You need:

• 16oz carton of egg whites (because separating eggs is for people with patience)
• ½ cup full-fat cottage cheese (the 4% kind, not that watery diet stuff)
• ½ cup shredded Monterey Jack (or whatever cheese is in your fridge)
• ¼ cup crumbled feta (because one cheese is never enough)
• ⅓ cup diced roasted red peppers
• ⅓ cup spinach, chopped up tiny so Ryan doesn’t notice he’s eating vegetables
• 1 green onion, just the white part because the green part was looking sketchy
• Salt & pepper because duh

Blend it all up, pour into muffin tins, bake at 350°F for like 30-35 minutes, and BOOM. Each bite has about 14g of protein and only 109 calories, which seems impossible but I’m not complaining.

I’ve also tried adding different spices to change things up. Last week I added some “everything bagel” seasoning and it was LIFE CHANGING. Highly recommend.

Actual Facts About These Egg White Bites

Let’s get real for a sec with some actual nutritional info, in case anyone’s tracking (I go through phases where I track everything and then phases where I eat peanut butter straight from the jar at midnight):

These are perfect if you’re doing that low-carb thing or just trying to get more protein. They’re also weirdly filling for something so small? I used to eat like 3-4 at once but now 2 is plenty with some fruit or something.

And if you’re wondering, yes, you CAN use whole eggs instead of just whites, but then they’re not “egg white bites” anymore, are they Carol? (Sorry, my friend Carol is always “improving” my recipes and then complaining when they don’t turn out the same.)

Final Thoughts from a Reformed Breakfast-Skipper

I used to be that person who just had coffee for breakfast and then wondered why I felt like absolute garbage by 10am. These high protein egg white bites literally changed my morning routine. I know that sounds dramatic, but it’s true!

They’re easy to make, packed with good stuff, and I can grab them as I’m running out the door because I spent too long trying to find my other earring (it was in Charlie’s bed, obviously).

Each egg white has about 3.6g of protein and just 17 calories, which means I can eat something that actually makes me feel good without the guilt I used to have about breakfast sandwiches from the drive-thru.

You can mix and match flavors, go savory or sweet, and make them in under 30 minutes on Sunday for the whole week. What’s not to love?

So if you’re looking for a breakfast that doesn’t suck, won’t leave you hungry an hour later, and might actually help with those fitness goals you set back in January (and have been ignoring since February), give these a try!

Let me know if you make them and what weird combinations you come up with. I’m always looking for new ideas that don’t involve separating more eggs or cleaning the blender more than absolutely necessary.

Want more protein in your day? Check out my <a href=”https://speedytasty.com/protein-waffles-recipe/”>Protein Waffles Recipe</a> or these amazing <a href=”https://speedytasty.com/healthy-spinach-egg-muffins-recipe/”>Healthy Spinach Egg Muffins</a> that my kids actually eat!

More Recipes You Might Like

If you enjoyed these high protein egg white bites, you might also like these other recipes from my kitchen disasters adventures:

• Breakfast Tortilla Quiche Bake – Another easy breakfast option that’s great for feeding a crowd.
• Are Eggs and Avocado Good Together? – Spoiler alert: YES and I explain why!
• Healthy Chocolate Chip Oatmeal Bars – For when you want something sweet but not totally terrible for you.
• 3-Ingredient Banana Oatmeal Pancakes – The easiest pancakes ever, I promise.

For more advanced protein-packed breakfast ideas, check out this amazing resource on High Protein Egg White Bites from my friend Sofia.

FAQ

How many calories are in high protein egg white bites?

Each of these little eggy miracles has about 109 calories, which seems impossibly low for something that actually fills me up.

Can I freeze egg white bites for meal prep?

You betcha! I wrap each one individually (sorry environment) and freeze them for up to 3 months. Though they’ve never actually lasted that long in my house because I have teenagers with bottomless stomachs.

What are some delicious add-ins for egg white bites?

The sky’s the limit, folx! Try bacon, sausage, smoked salmon, any herbs that aren’t completely dead in your garden, or whatever veggies are about to go bad in your fridge. My personal fave combo is spinach, sun-dried tomatoes, and a sprinkle of feta.

How long do cooked egg white bites last in the fridge?

They’ll stay good in an airtight container for about 5 days. Which is approximately 4 days longer than any other breakfast food lasts in my house.

What kitchen tools do I need to make egg white bites?

Bare minimum: a blender (immersion works too), muffin tins, measuring cups, and a bowl. But honestly, I’ve made them with just a fork and strong wrist action when the power was out during that storm last year.

Are there sweet variations of egg white bites?

Yep! Add vanilla extract, cinnamon, a little maple syrup, or mashed bananas. They’re shockingly good and don’t taste “eggy” at all.

Can I use whole eggs instead of egg whites?

Technically yes, but then they’re just… egg bites? They’ll be richer and have more calories, but sometimes that’s what you want! You do you.

What sides pair well with egg white bites?

Fresh fruit, greens, toast, sliced avocado (if you’re feeling fancy), or some salsa. I sometimes just eat them straight out of the container while standing in front of the open fridge, but I don’t recommend this approach.

How do I keep my egg white bites moist?

The secret is in the blend! Make sure you’re using cottage cheese and blend everything until super smooth. Also, don’t overbake them – they should be just set in the middle.

Are egg white bites suitable for a keto diet?

Yes indeed! These babies are super low carb (about 1g per bite), making them perfect for keto folks or anyone trying to cut back on carbs without cutting back on actual food.