Cheesy Oven Baked Egg White Bites with Turkey Sausage

🚨 YOUR CUSTOM MACROS 🚨

Not sure what your macros should be? We can help you get started with a custom macro count.

These homemade Egg White Bites are a meal prep must-have! Made with egg whites, cottage cheese, veggies and turkey sausage, these creamy bites are high protein, low-carb and totally delicious. This recipe makes 24 little egg bites to make breakfast a breeze all week.
Jump to Recipe
Egg bites plated with a cup of orange juice and side of berries.

When you need a quick breakfast for busy mornings, these egg white bites are the perfect make-ahead meal. Made with simple ingredients like turkey sausage, liquid egg whites, cottage cheese and gruyere, this delicious breakfast has a creamy and fluffy texture while also being low fat, low calorie and high in protein.

Even better, these protein-packed bites are a great recipe to make for meal prep. It makes 24 egg cups, when can feed many people!

For more delicious breakfast recipes, try Chicken and Waffle Casserole, Southwest Frittata and Blueberry Protein Muffins. All are great for meal prep too!

Why you’ll love this recipe

  • 6 grams of protein per muffin.
  • Low carb, low fat and low calorie.
  • Perfect 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 egg white bites. 

Cottage cheese, spinach, cheese, turkey sausage, liquid egg whites and red bell pepper for the egg bites.
  • Turkey Sausage: I am using Jennie-O lean turkey sausage which is pre-seasoned and delicious. You can use any ground meat you prefer.
  • Liquid Egg Whites: to keep the fat low and the protein high I am using only egg whites. You can definitely do a 50/50 split if you’d like of eggs and whites.
  • Cottage Cheese: this makes the egg whites nice and fluffy!

Variations and Substitutions

  • Use any preferred cheese: cheddar cheese, feta cheese, mozzarella cheese or Monterey Jack cheese.
  • I used red bell pepper but use any bell pepper variation.
  • Add green onions on top once cooked, if desired.

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

Browned ground turkey sausage in a pan.

In a skillet over medium heat, cook the turkey, breaking into bite sized pieces until browned (image 1).

Spinach and bell pepper added to the ground meat in the pan.

Add the bell peppers and sauté until softened. Add the spinach and stir to wilt (image 2). Drain any excess liquid.

Step 2: add meat to muffin tin

Ground meat mixture split between 12 muffin cups.

Place each silicone molds 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 3).

Step 3: blend cottage cheese and egg whites

Egg whites and cottage cheese in a blender.

In a blender, combine the egg whites and cottage cheese (image 4).

Egg whites and cottage cheese in a blender blended till smooth.

Blend until the cottage cheese is smooth (image 5).

Step 4: add egg white mixture and cheese to muffin trays

Egg white mixture poured over the meat mixture in the muffins tins.

Add ¼ cup egg white mixture to each cup (image 6).

Cheese added to each muffin tin.

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 7).

Step 5: 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 8). 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. 

Fully baked egg bites in a muffin tin.

Expert Tip!

Egg whites do not freeze and reheat great! They tend to expel all their liquid when reheated from frozen and you end up with a dry sponge of a bite.

Recipe FAQs

How to store your egg white bites.

Store your breakfast egg muffins in an airtight container in the fridge for up to one week.

How to reheat egg white bites in the microwave,

Reheat in the microwave, toaster oven or air fryer.

How to freeze egg white bites?

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.

How many whole eggs should I use to equal the whites?

If you use whole eggs and only use the egg whites, it will take 12-14 large eggs.

How many whole eggs should I use for egg bites?

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.

Three egg bites on a plate with berries and a cup of orange juice.

If you make this recipe, please leave a rating and/or comment! Tag me on Instagram @ohsnapmacros, I love hearing from you!

Egg bites plated with a cup of orange juice and side of berries.

Egg White Bites

Danielle Lima
These homemade Egg White Bites are a meal prep must-have! Made with egg whites, cottage cheese, veggies and turkey sausage, these creamy bites are high protein, low-carb and totally delicious. This recipe makes 24 little egg bites to make breakfast a breeze all week.
5 from 2 votes
Prep Time 10 minutes
Cook Time 35 minutes
Course Breakfast, Snack
Cuisine American
Servings 24 egg bites
Calories 44 kcal

📱 MyFitnessPal & MacrosFirst App Users

You can find this recipe and many others on MyFitnessPal and MacrosFirst by searching: Ohsnapmacros – Egg White Bites

Equipment

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. 

Nutrition

Serving: 1egg biteCalories: 44kcalCarbohydrates: 1gProtein: 6gFat: 2gSaturated Fat: 1gSodium: 139mgPotassium: 27mg
Tried this recipe?Let us know how it was!

3 Comments

  1. 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!

  2. 5 stars
    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!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating