Ingredients
Units
Scale
- 2 cups liquid egg whites
- 1/2 cup cottage cheese
- 1/4 cup egg white protein powder, plain
- 1 tbsp diced onion
- 1 tsp hot sauce (I used Frank's)
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp dried mustard powder
- 1/4 tsp xanthan gum (optional)
- 1 cup finely diced ham
- 1/2 cup spinach, finely chopped
- 1/2 cup diced banana peppers (patted dry to remove any excess moisture)
- Optional - 1/2 cup freshly grated mozzarella
12/
Instructions
- Preheat the oven to 350 degrees F. Spray a 12-cup muffin tin with cooking spray and set it aside.
- Evenly divide the diced ham, banana peppers and spinach into each muffin well. Set the muffin tin to the side.
- Add the egg whites, egg white powder, mozzarella (if using), hot sauce, dried mustard powder, xanthan gum, salt, and pepper to a large bowl with a spout or measuring cup and whisk until well combined (I like to use my Vitamix to blend the ingredients).
- Evenly pour the egg white mixture into each muffin well until they are approximately 3/4 full. Using a wooden skewer (or a small knife), give each muffin well a quick stir.
- Bake in the preheated oven for 22-25 minutes, or until the eggs are set and no longer jiggly.
Notes
- the xanthan gum is optional but it helps to keep the liquid ingredients from separating.
- I like to use a silicone muffin pan for this recipe as it allows for the egg white bites to pop out easily.
- Each muffin has a P:E of 3.8
- If using mozzarella, add 14 calories per muffin along with 1 gram of added fat and 1 gram of added protein for a total of 58 calories per muffin, 1.5 gram of fat and 8.8 grams of protein
- Prep Time: 10 minutes
- Cook Time: 22 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: PSMF, High Protein, Low Carb,
- Diet: Gluten Free
Nutrition
- Serving Size: 1 egg bite
- Calories: 42
- Sugar: 1.4
- Fat: 0.5
- Carbohydrates: 1.7
- Fiber: 0.1
- Protein: 7.6
