Egg White Veggie Bites Recipe
These Low-Carb Protein-Packed Egg White Veggie Bites are a healthy, bite-sized snack or meal option that’s loaded with lean protein and fiber-rich vegetables. Made with egg whites, fresh vegetables like spinach, bell peppers, and onions, and seasoned with a blend of herbs and spices, these veggie bites are perfect for meal prep, a post-workout snack, or a nutritious breakfast on the go. They are low in carbs and can be customized with your favorite veggies and seasonings.
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4
Ingredients:
10 large egg whites (or about 1 1/4 cups egg whites)
1 cup spinach, finely chopped (or kale)
1/2 cup bell pepper, diced (any color)
1/4 cup onion, diced
1/4 cup zucchini, grated or finely chopped
1/4 cup low-fat cheese (optional, for added flavor; use shredded cheddar, mozzarella, or parmesan)
1/2 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon ground black pepper
Salt, to taste (about 1/4 teaspoon)
1 tablespoon olive oil or cooking spray for greasing
Fresh herbs (optional, such as parsley, chives, or basil), chopped for garnish
Instructions:
Preheat the oven:
Preheat your oven to 350°F (175°C). Lightly grease a mini muffin tin or silicone muffin tray with olive oil or cooking spray.
Prepare the veggies:
Dice the bell pepper, onion, and zucchini, and finely chop the spinach (or kale). Make sure the vegetables are finely chopped to ensure the bites hold together better.
Mix the ingredients:
In a large bowl, whisk the egg whites until smooth. Add the diced vegetables, garlic powder, onion powder, black pepper, salt, and optional cheese. Stir everything together until evenly combined.
Fill the muffin tin:
Spoon the egg white mixture into the prepared muffin tin, filling each cup about 3/4 full. The mixture should make about 12-15 mini veggie bites, depending on the size of your muffin tin.
Bake:
Bake in the preheated oven for 15-18 minutes, or until the veggie bites are set in the center and lightly golden on top. You can test doneness by inserting a toothpick—it should come out clean.
Cool and serve:
Let the veggie bites cool for a few minutes before removing them from the muffin tin. Serve warm, or allow them to cool completely for meal prep. Garnish with fresh herbs if desired.
Tips & Notes:
Egg Whites:
For convenience, you can use carton egg whites instead of separating eggs yourself. Just ensure the carton is 100% egg whites with no added ingredients.
Vegetable Variations:
Feel free to swap in other low-carb vegetables like mushrooms, tomatoes, broccoli, or even shredded carrots. Ensure vegetables are finely chopped to prevent the bites from becoming soggy.
Cheese Options:
While cheese is optional, it adds extra flavor and helps hold the bites together. You can use any cheese you like—mozzarella, feta, or goat cheese all work well. For a dairy-free version, omit the cheese and use nutritional yeast for a cheesy flavor.
Herbs and Seasonings:
You can adjust the seasoning to suit your taste. Fresh herbs like basil, parsley, or thyme can be added to the mix. You can also spice them up with chili flakes, smoked paprika, or a dash of hot sauce.
Meal Prep:
These veggie bites store well in the fridge for up to 4-5 days, making them perfect for meal prep. You can reheat them in the microwave for a quick snack or breakfast.
Freezing:
These bites freeze well! Allow them to cool completely, then store in a single layer in an airtight container or freezer-safe bag. They can be frozen for up to 2 months. To reheat, bake at 350°F (175°C) for 10-15 minutes or microwave for about 1-2 minutes.
Low-Carb Add-ins:
For extra protein, you can add a scoop of unflavored protein powder or cooked, crumbled turkey bacon or sausage. To keep it low-carb, make sure to use lean meats and avoid higher-carb ingredients.
Make Them Spicy:
If you like a little heat, add a pinch of cayenne pepper, red pepper flakes, or finely chopped jalapeño to the mix.
Serving Suggestions:
Serve these Egg White Veggie Bites with a side of avocado slices, fresh fruit, or a light salad for a balanced meal.
Pair with a cup of Greek yogurt or a protein shake for extra protein post-workout.
These Low-Carb Protein-Packed Egg White Veggie Bites are an easy, versatile, and nutritious snack or meal option that’s perfect for anyone looking to eat healthier or manage their carb intake. Enjoy them as part of a balanced meal plan!