Recipe for protein snacks

Recipe for protein snacks

Recipe for protein snacks
nutritional information (per serving)

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nutritional information
Servings: 6
amount per serving
% Daily Value*
Saturated Fat 2g9%
329 mg14%
4g1 %
dietary fiber 1g2%
total sugar 1g
Vitamin C 23 mg117%
Calcium 82 mg6%
Iron 1 mg3%
Potassium 230 mg5%
*The % Daily Value (DV) indicates how much a nutrient in a food serving contributes to a daily diet. 2,000 calories per day is used for general nutritional advice.

(Nutritional information is calculated using an ingredient database and should be considered an estimate.)

Finding breakfast options that are quick, easy, healthy, and delicious can be difficult. Egg bites are an excellent solution. They're handy, high in protein, and great for meal prep. Just pop it in the microwave for a few seconds and enjoy.

For a lighter version of this on-the-go breakfast, prepare protein bites. We load ours with fresh spinach, roasted red peppers, scallions, and Parmesan cheese for loads of flavor. A little sour cream adds body and a light spiciness to the mix without weighing it down. These may remind you of Starbucks protein bites, but they're even better and very cheap.

For convenience, you can also use store-bought pasteurized egg whites from the packet. You can substitute other veggies and cheeses for mix-ins for variety or to suit your taste.

“These protein bites are very flavorful and filling, perfect for a quick breakfast or post-workout snack. They were extremely easy to make, especially since I used cardboard egg whites. If you like spicy food, enjoy it with a sprinkling of hot sauce on top.” –Bahareh Niati

  • cooking spray

  • 12 large proteinor 1 1/2 cups pasteurized egg whites

  • 1/4 Cup Light, or regularly sour cream

  • 2 cups Packed coarsely chopped baby spinach

  • 1/2 Cup rolled shocked roasted red pepperswell drained

  • 2 Middle Green onionsthinly sliced

  • 1/2 teaspoon kosher salt

  • 1/2 teaspoon fresh ground black pepper

  • 1/2 teaspoon Italian spice

  • 1/3 Cup fine grated parmesan

  1. Gather the ingredients.

    The spruce eats / Bahareh Niati

  2. Line a muffin tin with aluminum foil and spray lightly with cooking spray.

    Place a rack in the center of the oven and heat to 350 F.

    The spruce eats / Bahareh Niati

  3. Place egg whites and sour cream in a medium bowl. Stir to combine.

    The spruce eats / Bahareh Niati

  4. Add the spinach, roasted red peppers, scallions, salt, pepper and Italian seasoning. Stir to combine.

    The spruce eats / Bahareh Niati

  5. Fill the wells of the foil-lined muffin tin three-quarters full. Sprinkle each evenly with Parmesan.

    The spruce eats / Bahareh Niati

  6. Bake until the eggballs are puffed up, the cheese is melted and a paring knife or toothpick inserted in the center comes out clean, about 20 minutes.

    The spruce eats / Bahareh Niati

  7. Allow to cool for a few minutes before serving.

    The spruce eats / Bahareh Niati


  • Baked egg tarts tend to stick to the muffin tin, even if it's non-stick. To prevent this, we like to line the indentations with foil and lightly spray them with cooking spray. If you don't have a foil liner, spray the cavities of a non-stick muffin tin directly with cooking spray instead.
  • If you end up with a lot of yolk left over, don't throw it away. Use egg yolks to make lemon curd, spaghetti carbonara, Caesar salad dressing, or pickled egg yolks.

recipe variations

It's easy to adapt this recipe to suit your tastes. Try these simple swaps:

  • Substitute another heavily flavored cheese for the parmesan, such as extra-sharp cheddar, feta, or crumbled goat cheese.
  • Swap the roasted red peppers for chopped tomatoes.
  • Use finely diced red onions instead of spring onions.
  • Instead of baby spinach, use finely chopped kale.

How to store and freeze it

  • Store leftover protein bites in an airtight container in the refrigerator for up to four days. Cover loosely with a paper towel and heat in the microwave.
  • Egg bites can be frozen for longer storage. Transfer the cooled morsels to a ziplock bag and freeze for up to a month. Thaw in the fridge, then reheat and enjoy.

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