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Egg White Bites with Roasted Red Pepper

Starbucks-style egg white bites with roasted red pepper, spinach and mozzarella. 20 grams of protein and 134 calories for 3 bites. Meal prep friendly.

  • 20g protein
  • 134 calories
  • 35 minutes
  • 4 servings

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By The Protein First Kitchen Team. Published

Golden egg white bites on a plate
Photo by @mihalyvereb on Unsplash

These egg white bites are our take on the coffee-shop classic: soft, almost custardy, with roasted red pepper and spinach. Three bites give you 20 grams of protein for just 134 calories, which makes them one of the leanest breakfasts on this site.

The texture secret

Coffee-shop versions are cooked sous-vide. A low 300°F oven with a pan of hot water underneath gets you very close. Blending the egg whites with cottage cheese and mozzarella makes them creamy instead of rubbery.

Meal prep

Bake a batch on Sunday and breakfast is done until Friday. They also make a good small snack. If you prefer whole eggs, try our richer cottage cheese egg bites.

Other fillings

  • Turkey bacon and chives.
  • Sun-dried tomato and feta.
  • Mushrooms and Swiss cheese (cook the mushrooms first).

Egg White Bites with Roasted Red Pepper

Prep 10 min. Cook 25 min. Makes 4 servings of 3 egg white bites.

Servings

Ingredients

Instructions

  1. Heat the oven to 300°F (150°C). Set a baking dish half-full of hot water on the lower rack. Spray a 12-cup silicone or nonstick muffin pan generously.
  2. Blend the egg whites, cottage cheese, mozzarella, salt and pepper for 30 seconds until smooth.
  3. Divide the red peppers and spinach between the cups, then pour in the egg mixture until each is about three-quarters full.
  4. Bake on the middle rack for 22 to 27 minutes, until the centers are set and spring back when touched.
  5. Cool 5 minutes, then loosen each bite with a thin spatula.

Notes

  • Egg whites stick more than whole eggs. A silicone pan makes release much easier.
  • Keep 5 days in the fridge or 2 months in the freezer. Reheat 30 to 60 seconds in the microwave.

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    Questions people ask

    Why are my egg white bites watery?

    Wet vegetables. Pat roasted peppers dry and squeeze chopped spinach, or cook the vegetables briefly first.

    Are egg white bites good for weight loss?

    They are very high in protein for few calories: 20 grams of protein for 134 calories per serving, which makes them a filling, low-calorie breakfast.

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