These Egg White Cups are perfect for busy mornings, easy snacks, or simple meal prep. They’re loaded with veggies and high in protein, making them a great grab-and-go option that will actually keep you full.
About This Recipe
These egg white cups are a super easy and quick breakfast option! They’re super easy to make by just blending the egg whites with cottage cheese, then pouring them over your diced veggies. And the key to getting light, fluffy egg cups? Cooking them in a water bath to help them stay super light and moist!
Plus, these egg white cups are incredibly versatile! Easily swap in whatever veggies you have on hand, adjust the seasoning to your taste, and enjoy them warm or cold. Whether you’re meal prepping breakfast for the week or looking for a high-protein snack, are always an easy go-to option!
For more light breakfast options, try my Cheese-Fried Egg Wraps, Quick and Easy Fried Egg BLT, Garden Veggie Quiche for One, or Quick Tuscan Egg White Sandwich.
Ingredients and Substitutions
- Egg whites: Use liquid egg whites from a carton for convenience, or separate whole eggs if preferred. You can also use whole eggs; just note the macros will change.
- Cottage cheese: Adds creaminess and boosts protein.
- Feta cheese: Swap with goat cheese, shredded mozzarella, or cheddar if preferred.
- Red bell pepper: Any bell pepper or mild chili pepper works well.
- Kale: I highly recommend putting the kale through your food processor to help dice it up into tiny bites. You can also use spinach, Swiss chard, or arugula.
- Onion: Red, yellow, or shallots all work.
Dietary Adaptations
Dairy-free: Swap cottage cheese with dairy-free ricotta and use dairy-free feta.
How To Make
The full printable recipe is below, but let me walk you through the process so you know what to expect when you’re making it!
1. Preheat the oven to 350°F and spray your silicone cupcake mold generously with non-stick spray. In a blender, add the egg whites, cottage cheese, and feta cheese.
2. Blend for about a minute so it’s a bit foamy.
3. Place the silicon liner on a baking sheet and add the veggies.
4. Next, pour some of the egg white mixture over the veggies until they’re each about ¾ of the way full. Sprinkle the top with some additional salt and pepper. Add boiling water to the baking sheet, filling it about ½ way up the cupcake liners.
5. Bake for 35 minutes or until the tops are firm to the touch.
6. Let egg bites cool for 5 minutes before removing from the mold. Enjoy!
Helpful Tips
- Use silicone molds: They release easily and help prevent sticking.
- Don’t skip the water bath: It keeps the egg cups tender and prevents them from drying out.
- Chop veggies finely: Smaller pieces bake evenly and prevent excess moisture.
- Kale: For me, the easiest way to finely chop the kale is to put it through the food processor to dice it up into tiny bites.
- Reheating: Wrap in a damp paper towel and warm in the microwave for 20–30 seconds.
For More Delicious Breakfast Recipes
- Cheese-Fried Egg Wraps
- Quick and Easy Fried Egg BLT
- Garden Veggie Quiche for One
- Quick Tuscan Egg White Sandwich
- Ham and Veggie Frittata
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Egg White Cups
Ingredients
- 3 cups egg whites 720g
- 1 cup cottage cheese 230g
- 3/4 cup feta cheese 84g
- 1/4 tsp salt
- 1/2 cup diced red bell pepper 75g
- 1/2 cup finely chopped kale 20g
- 1/4 cup onion diced
- Salt + pepper to taste
- Boiling hot water
Instructions
- Preheat the oven to 350°F and spray your silicone cupcake mold generously with non-stick spray.
- In a blender, add the egg whites, cottage cheese, and feta cheese. Blend for about a minute so it’s a bit foamy.
- Place the silicon liner on a baking sheet and add in the veggies. Next, pour some of the egg white mixture over the veggies until they’re each about 3/4ths full. Sprinkle the top with some additional salt and pepper.
- Add boiling water to the baking sheet, filling it about ½ way up the cupcake liners. Bake for 35 minutes or until the tops are firm to the touch.
- Let egg bites cool for 5 minutes before removing from the mold. Enjoy!
Notes
Nutrition
Tried this recipe?
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I made these for meal prep yesterday. I had them this morning and they were delicious. However, I had issues baking them. The cook time was longer and when I took them out, they fell apart :(. Would love to see this in a casserole version as another person commented.
Do you think this could be made in a casserole dish?