Description
At its heart, this recipe is a crustless mini quiche or a baked omelet muffin. Unlike a traditional quiche that relies on a heavy pastry crust and full-fat cream, the Sausage and Veggie Egg White Bites focus on clean ingredients. By removing the yolks, you significantly reduce the cholesterol and calorie count while maintaining a firm, bouncy texture that holds up well to reheating.
Ingredients
Scale
- 1 cup egg whites
- ½ cup cooked sausage (chicken or turkey, chopped)
- ¼ cup bell peppers (finely diced)
- ¼ cup spinach (chopped)
- 2 tbsp onion (finely chopped)
- ¼ cup shredded cheese (optional)
- Salt and black pepper (to taste)
- Cooking spray or oil (for greasing)
Instructions
- Preheat oven
Preheat to 180°C (350°F). Lightly grease a muffin tin. - Prepare filling
Evenly distribute sausage, veggies, and cheese into each muffin cup. - Add egg whites
Pour egg whites over the fillings, filling each cup about ¾ full. - Season
Sprinkle salt and pepper on top. - Bake
Bake for 18–22 minutes, or until the egg whites are set. - Cool & serve
Let them cool for a few minutes, then remove and enjoy!
Notes
Light, fluffy, and packed with flavor—these egg white bites are perfect for a quick, healthy start to your day!
- Prep Time: 10 minutes
- Cook Time: 18–22 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 2 bites
- Calories: ~80 kcal
Keywords: Healthy egg white muffins, high protein breakfast bites, baked egg white cups, meal prep egg white snacks, turkey sausage egg bites