Egg White Mini Breakfast Bites

5 from 1 vote

These mini superheroes will fight off hunger for hours!

These low-carb bites are full of delicious flavor!

Our egg white mini breakfast bites make the perfect small breakfast or mid-morning snack. Everything looks better in miniature form and these low calorie, low-fat, no cholesterol cuties provide good energy. Kids love ‘em, teenagers dig ‘em, and parents inhale ‘em. The only problem you’ll have in making these high-protein bites is keeping extras on-hand. Take our advice and double up this recipe for optimal results. Contrary to popular belief, these little babies freeze well.

Grease Those Tins Good

Lean egg whites and fresh veggies make for one nutritious breakfast!

When we first made these, we learned the hard way that a light coating of oil doesn’t bode well for the quick release of egg white breakfast bites. With that in mind, you are going to want to use a fair amount of cooking spray or oil. The jury is out on which method is healthier, cooking spray or olive oil. Because cooking spray can release chlorofluorocarbons into the environment, we aren’t advocating strongly for the use of it. 

In this situation we made our own olive oil based spray in a clear plastic spray bottle. Due to the fact this won’t propel like aerosol sprays, we brush the sides with a silicone brush or paper towel. In addition to keeping it clean, we also prefer the real taste of olive oil. Typically, the downside of cooking spray’s convenience is taste. Contrarily, we do admit there are some good brands that don’t release CFCs that taste pretty nice too.

Egg-White Breakfast Bites Secret Ingredient

These high-protein breakfast bites are great for a weightloss diet.

Who doesn’t love a secret ingredient? Call it a hack, call it magic, call it what you will, but the science behind baking boosters is genius. Without further ado, let’s discuss the fabulousness of Greek Yogurt. Given that by now we are all very familiar with the sous vide product sold in a certain coffee shop, it seems high time we figure out how to make it at home. The coffee shop version is steamed in a plastic wrapper, and most regular folks don’t own this machine, so there’s got to be a more accessible way!

That better way, for certain, is mixing a few tablespoons of yogurt into the egg-whites. The resulting appearance will be a nice, slightly risen, fluffy, not too dense breakfast bite. For best nutrition results, buy no-fat high-protein yogurt. It’s really a perfect product. We love subbing mayo and sour cream with it, and, in most cases, you can never tell.

Best Mix-Ins for High Protein Bites

Pop a few of these egg white mini breakfast bites in a to-go container on busy mornings!

In conclusion, this recipe is a phenomenal jumping ground for any flavor combo you’d like to try. 

The following are just a few tasty ideas that create a complete meal:

  • Spinach, olive, feta
  • Ham, bell pepper, cheddar
  • Tomato, spinach, turkey
  • Chicken, kale, parmesan

The general rule of thumb is 2 ½ cups of egg-whites to one and a quarter cup of other ingredients, fractioned off to your liking. We like the idea of hosting a “Create Your Own” muffin soirée with various ingredients and getting guests involved in the cooking fun. This seems like a fun slumber party morning activity or any other brunch event.

Alternatively, this recipe can make twelve regular sized muffins, which can be very effective when doubling up a recipe and you don’t want to use one pan twice. Enjoy your high protein bites and don’t forget to stash some aside for yourself. Ain’t no shame in taking care of number one.

5 from 1 vote

Egg White Mini Breakfast Bites

These grab and go bites fight hunger with high protein and fiber
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Yield 8 People
Serving Size 3 Mini muffins
Course Breakfast, Snack
Cuisine American


  • 1/2 cup bell peppers finely chopped
  • 1/2 cup mushrooms finely chopped
  • 2 1/2 cups egg-whites
  • 3 tablespoons Greek yogurt high protein
  • 1/3 cup goat cheese crumbled


  • Preheat oven to 350.
  • Liberally spray miniature muffin tin or use mini-muffin liners.
  • Fill each tin 1/3 full with mixed veggies
  • Add in a teaspoon full of cheese
  • In a small bowl mix the egg-whites and yogurt. Pour equal amount in all tins. Since they don’t expand much and the tins are small, you can fill clear to the line.
  • Bake for 15-20 minutes


Nutrition content hasn’t been added to include olive oil or cooking spray. Adjust accordingly.

Nutrition Information

Serving: 3Mini muffins | Calories: 72kcal | Carbohydrates: 2g | Protein: 11g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 5mg | Sodium: 164mg | Potassium: 173mg | Fiber: 1g | Sugar: 1g | Vitamin A: 390IU | Vitamin C: 12mg | Calcium: 26mg | Iron: 1mg |
SmartPoints (Freestyle): 2
Keywords High Protein, Low-Carb

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Need something to chase down your little protein snack? Try one of our top ten breakfast-smoothies.

Want some help with more breakfast meal prep? Visit our meal prep friendly vegan breakfast burritos

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Alison Borel

Alison Borel came into the culinary world by owning and operating three family restaurants with her husband in San Diego. During that time, she tested, wrote, and taught all the recipes used by her team. She also led cooking classes for small groups. Familiar with vegan and vegetarian cuisine from working in an organic cafe and camp, her preference lies in a plant-based whole foods diet. Alison knows eating for longevity and nutrition not only tastes good, but feels good too.

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  1. I definitely enjoyed making these as they were quick and super easy to make. I recommend! They were tasty as well and get you full after just two 🙂5 stars

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