Meal PrepHigh ProteinLow CarbVegetarianGluten Free
Make-Ahead Egg White Bites
Starbucks-style bites at home - 22g protein, 90 kcal per bite.
Prep
10m
Cook
25m
Total
35m
Servings
12
kcal
95
Protein
11g
Carbs
2g
Fat
5g
Macros per serving
Overview
Why it works
A week's worth of grab-and-go breakfast. Two bites = 22g protein. Cheaper than Starbucks and the protein hits twice as hard.
- Egg whites are pure, cheap, fat-free protein.
- Cottage cheese baked in adds creaminess without dairy heaviness.
- Portion-controlled - exact macros every morning.
Ingredients
Ingredients · 12 servings
- 12 large egg whites (or 360 ml carton)
- 1/2 cup cottage cheese
- 60 g shredded gruyere or cheddar
- 100 g cooked turkey bacon, chopped
- 1/2 cup spinach, chopped
- 2 tbsp diced red pepper
- Salt, pepper
Instructions
Step by step
- 1
Heat oven to 165 °C / 325 °F. Grease a 12-cup muffin tin.
- 2
Blend egg whites and cottage cheese 30 seconds until smooth.
- 3
Divide turkey bacon, spinach, pepper, cheese into cups.
- 4
Pour egg mix to fill 3/4.
- 5
Bake 22–25 min until just set. Cool 5 min before unmolding.
Pro Tips
Coach-level details
- Use silicone muffin cups - zero sticking.
- Water bath at the bottom of the oven keeps them custardy.
- Reheat 30 seconds in the microwave.
Storage & Swaps
Keep it, swap it, save it
Storage
- 5 days refrigerated, 1 month frozen.
- Label containers with the prep date.
- Reheat gently or bring to room temp before serving.
Smart swaps
- Skip meat for fully vegetarian.
- Goat cheese for a tangier bite.
- Add diced jalapeño for heat.
Pair with a program
Eating right is half the result.
Plug this recipe into an Onyx program for the other half - periodized training that actually moves the needle.