Gruyere Egg White Bites with Turkey Sausage
When you need a quick breakfast for busy mornings, these egg white bites are the perfect make-ahead meal. Each bite has a creamy and fluffy texture while also being low fat, low calorie, low carb and high in protein.
The red peppers add the most delicious sweet flavor while the spinach adds your daily dose of greens. The cottage cheese and gruyere combo adds richness and more protein. Even better, these little egg bites are a great recipe for meal prep, making 24 egg cups total.
For more delicious breakfast recipes, try chicken and waffle casserole, southwest frittata andbBlueberry protein muffins.
Why you’ll love this recipe
- 6 grams of protein per muffin.
- Simple ingredients.
- Perfect healthy breakfast for grabbing on the go.
Ingredients and Substitutes:
These are the main ingredients and substitutions. See the recipe card below for the full ingredients list and instructions for these red pepper egg bites.
- Turkey Sausage: I used Jennie-O lean turkey sausage which is pre-seasoned and delicious. You can use any ground meat you prefer. If using a non-seasoned meat, add extra salt, black pepper, garlic powder and any other herbs and seasonings you like in your eggs.
- Liquid Egg Whites: to keep the fat low and the protein high I’m using only egg whites. You can do a 50/50 split of whole eggs and egg whites.
- Spinach
- Red Peppers: I love red peppers because they have a sweeter flavor than other peppers. Use what you love.
- Cottage Cheese: this makes the egg whites nice and fluffy!
- Gruyere Cheese: any preferred cheese: cheddar cheese, feta cheese, mozzarella cheese or Monterey Jack cheese are my favorites with eggs.
Variations
- Add green onions on top once cooked, if desired.
- Sprinkle with parmesan cheese prior to baking for a cheesy crunchy top.
Dietary Modifications
- These are gluten-free, as is.
- To make dairy-free, omit the cottage cheese and shredded cheese or use a non-dairy alternative.
How to make egg white bites (a visual step-by-step guide):
Step 1: cook the turkey sausage
n a skillet over medium heat, cook the turkey, breaking into bite sized pieces until browned (image 1). Add the bell peppers and sauté until softened (image 2). Add the spinach and stir to wilt (image 3). Drain any excess liquid.
Place each silicone mold on a baking sheet or spray muffin trays well with non-stick cooking spray. Evenly distribute the turkey mixture between the 24 muffin cups (image 4).
Step 2: blend the eggs and fill cups
In a blender, combine the egg whites and cottage cheese (image 5). Blend until the cottage cheese is smooth (image 6). Add ¼ cup egg white mixture to each cup (image 7). Evenly distribute the shredded cheese over the 24 cups. Using a spoon slightly stir each cup to spread the cheese throughout vs. just on top (image 8).
Step 3: bake
Bake in a preheated oven at 350 degrees Fahrenheit for 30-35 minutes until the eggs are cooked through and no longer runny (image 9). Note: If baking one tray at a time or halving the recipe bake for 15-20 minutes or until the eggs are fully cooked through and no longer runny.
Expert Tip!
Egg whites do not freeze and reheat well! They tend to expel all their liquid when reheated from frozen and you end up with a dry sponge of a bite.
Recipe FAQs
Store your breakfast egg muffins in an airtight container in the fridge for up to one week.
Reheat in the microwave, toaster oven or air fryer.
If you freeze them, defrost them in the fridge prior to reheating. If you try to microwave from frozen they tend to lose all their liquid and become dry sponges form being solely egg whites.
If you use whole eggs and only use the egg whites, it will take 12-14 large eggs.
I use liquid egg whites to avoid having to waste egg yolks. If you use whole eggs with egg yolk and egg whites, use 8-10 large eggs.
Check out our other easy recipes!
If you make this recipe, please leave a rating and/or comment! Tag me on Instagram @ohsnapmacros, I love hearing from you!
Egg White Bites
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Equipment
- 2 12 cup muffin trays silicone works best for non-stick
Ingredients
- 1 lb. lean turkey sausage Jeannie-O
- 1 large bell pepper chopped
- 1 cup spinach chopped
- 16 oz. liquid egg whites
- 1/2 cup low-fat cottage cheese
- 2 oz. shredded gruyere cheese or any preferred cheese
Instructions
- Preheat oven to 350 degrees F. Prep muffin pans by placing each silicone pan on a baking sheet or spray muffin trays well with non-stick spray.
- In a skillet over medium heat, cook the turkey, breaking into bite sized pieces until browned. Add the bell peppers and sauté until softened. Add the spinach and stir to wilt. Drain any excess liquid.
- Place each silicone muffin pan on a baking sheet or spray muffin trays well with non-stick spray. Evenly distribute the turkey mixture between the 24 muffin cups.
- In a blender combine the egg whites and cottage cheese. Blend until the cottage cheese is smooth.
- Evenly distribute the egg white mixture between to each cup followed by the shredded cheese over the 24 cups. Using a spoon slightly stir each cup to spread the cheese throughout vs. just on top.
- Bake in a preheated oven at 350 degrees Fahrenheit for 30-35 minutes until the eggs are cooked through and no longer runny.
- If baking one tray at a time or halving the recipe bake for 15-20 minutes or until the eggs are fully cooked through and no longer runny.
Notes
- Nutritional information is an estimate and will vary with substitutions.
- Be sure to drain excess liquid from the turkey and veggie mixture. This will prevent the eggs from being runny and watery.
I have regular ground turkey and would like to use that rather than the role of Jennie-o as it has added sugar. Any suggestions for what spices to add to the turkey for good flavor? Thank you in advance!!
Hi! I do that a lot too and usually keep it simple with salt and pepper, garlic powder, onion powder and paprika. You can add anything you like and play with spices to make these different each time.
These are delicious! Mine came out out a little deflated (didn’t affect the taste at all) so appreciate any advice to keep them from not deflating.
Hi! That tends to happen with egg whites. They get big and then deflate and since we’re not using a water bath or sous vide, they won’t stay super puffy. They should look similar to the pictures, though. Glad they tasted good still!
Oh snap, these are good!
I see what you did there 😂. Thank you!
This recipe was perfect for my high protein diet. After freezing them I heat them up in the air-fryer at 300f for 12 minutes and they are good to go! Almost done eating my first batch and will make again this weekend and maybe add some mushrooms!
These don’t even taste like egg whites! They are so good and helping me on my fitness & health journey!
So happy it’s helpful!!!
Can these be frozen and if so how do you heat them?
Detailed in the FAQ’s! Defrost in the fridge prior to reheating.
Sorry, left my star rating off the first comment!! Haha. Five stars!!!
These were really good!! I used an orange pepper (my store was out of red) and feta in place of Gruyère (because everything’s betta with feta 😊) and they turned out amazing!
So easy and so good! Needed a little salt and pepper but that’s my preference. I also drizzled a little hot sauce on them when I ate them. Love these as I do all the recipes so far!