Macro Friendly Egg White Bites – The Perfect Meal Prep Breakfast!

published: January 29, 2023

updated: October 23, 2023

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This high protein egg white bites recipe is the perfect meal prep breakfast!

Around my house, weekday mornings are hectic. Getting everyone fed, ready, and off to school and work can feel like a marathon some days, which is why preparation is the name of the game if I want to be efficient. Today I’m sharing one of my favorite meal prep breakfasts – High Protein Egg White Bites!

I've shared other meal prep breakfasts, such as the German Chocolate overnight oats recipe and the overnight oats macros edition with red velvet protein powder.

With minimal ingredients and maximal taste and protein content, I feel these will become a favorite meal prep recipe for your busy mornings, too. These high-protein egg white bites are simple to throw together on a Sunday afternoon, pop in a Ziplock, and store in the fridge for a healthy, convenient breakfast that you can enjoy all week long.


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3 Reasons Why You’ll Love This Macro-Friendly, High-Protein Egg White Bite Recipe

  1. This recipe only requires 4 simple ingredients. No fancy, nothing complicated, just 4 refrigerator staples that you might already have on hand.
  2. If you’re tracking your protein and trying to hit macro targets, these egg white bites will kick off your day with nearly 30g of protein in one serving!
  3. Egg white bites are a meal prepper’s dream. Not only are they easy to make in advance, but they keep really well in the refrigerator all week long. Make these cheesy egg white bites once and cross breakfast off your to-do list for an entire week!
egg white bites on plate with fruits

Ingredients

  • Egg whites
  • Cottage cheese – I always use Good Culture brand, it’s the best
  • Turkey sausage crumbles – You can buy pre-crumbled sausage or cook and crumble some yourself
  • Shredded cheddar cheese
  • Salt
  • Pepper
ingredients for egg white bites recipe

Kitchen Tools Required

  • Muffin tin
  • Mixing bowl
  • Whisk
  • Cooking spoon or ladle
kitchen tools for egg white bites

How to Make

1. Preheat oven to 350 degrees F.

2. Spray your muffin tin with cooking spray.

3. Add your egg whites and cottage cheese to a mixing bowl and whisk until well combined.

4. Pour the egg white mixture into the muffin tin using a cooking spoon or ladle to carefully fill the cups.

5. Add the turkey sausage crumbles and cheese on top of the egg white mixture, spreading both evenly across all 12 cups.

6. Add some salt and pepper to taste.

7. Put the muffin tin in the oven and bake for 25 minutes.

8. Allow your high-protein egg white bites to cool before serving or placing them in the fridge for breakfast throughout the week.

ingredients portioned out egg white bites
egg white bites on plate with fruits

Swaps Or Alternatives

The beautiful thing about this egg white bite recipe is that it’s super easy to customize it based on your preferences and/or ingredients on hand.

If you don’t have turkey sausage, you can substitute pork sausage or chicken sausage in its place. Alternatively, if you don’t have any kind of sausage, bacon would work great here, too!

Any kind of shredded cheese will also work great in this recipe, so feel free to substitute in the one that you prefer. I’ve tried this with everything from pepper jack to mozzarella cheese and it’s always delicious.

Quick Tip

When you take your high-protein egg white bites out of the oven, allow them to cool for a few minutes before taking them out of the muffin cups. This will allow the egg white bites to congeal and will make for simpler removal.

If you don’t like the texture of cottage cheese, you can emulsify it by using a mixer to blend it in with the egg whites. If you want to add more flavor, throw in some veggies!

Macros and Nutrition Information

MacrosNutrition
Calories185
Protein29g
Carbs6g
Fat5g

High Protein Egg White Bites

Tami Smith
Eggs, sausage, cheese…all the makings for a savory breakfast but without the extra calories and time. These meal prep-worthy high protein egg white bites are perfect for making once and enjoying all week. Plus, with nearly 30g of protein per serving, these delicious bites will keep you full and satisfied!
5 from 1 vote
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Breakfast
Cuisine American
Servings 3
Calories 185 kcal

Equipment

  • 1 Muffin tin
  • 1 Mixing bowl
  • 1 whisk
  • 1 Cooking spoon or ladle

Ingredients
  

  • cups egg whites
  • ½ cup cottage cheese – I prefer Good Culture brand
  • ½ cup Turkey sausage – I bought the pre-cooked, pre-crumbled option to save time
  • ¼ cup shredded cheddar cheese
  • Salt and pepper to taste

Instructions
 

  • Preheat oven to 350 degrees F.
  • Spray your muffin tin with cooking spray.
  • Add your egg whites and cottage cheese to a mixing bowl and whisk until well combined.
  • Pour the egg white mixture into the muffin tin using a cooking spoon or ladle to carefully fill the cups.
  • Add the turkey sausage crumbles and cheese on top of the egg white mixture, spreading both evenly across all 12 cups.
  • Add some salt and pepper to taste.
  • Put the muffin tin in the oven and bake for 25 minutes.
  • Allow your high-protein egg white bites to cool before serving or placing them in the fridge for breakfast throughout the week.

Notes

Allow your egg bites to cool for a few minutes before taking them out of the muffin tin.

Nutrition

Serving: 4egg white bitesCalories: 185kcalCarbohydrates: 6gProtein: 29gFat: 5g
Keyword high protein, protein
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About the author, Tami Smith

Hi, I'm Tami, a certified macro coach, nutritionist and personal trainer! I love creating and sharing quick and easy macro-friendly recipes, and working out in my garage gym!

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