Basil & Feta Egg White Bites

High-Protein Basil & Feta Egg White Bites | Low-Carb Breakfast Meal Prep Recipe

These basil and feta egg white bites are the ultimate high-protein, low-carb breakfast for busy mornings or easy meal prep. Packed with flavorful basil and tangy feta, these bites are light, fluffy, and incredibly satisfying. If you’re craving something wholesome, delicious, and guilt-free, this egg white recipe is sure to become your new morning favorite.

Inspiration

Inspired by Mediterranean flavors and the growing trend of high-protein breakfast meal prep, these basil and feta egg white bites offer a healthy twist on popular coffee shop offerings. The recipe came to life during a busy week when meal prep was a must and flavor was non-negotiable. With simple ingredients and a fluffy texture, this recipe proves that wholesome doesn’t have to mean boring.

Why You’ll Love It

• Protein-Packed: Each bite delivers 6g of protein with minimal carbs.
• Meal-Prep Friendly: Make a batch ahead for quick breakfasts all week.
• Versatile Flavors: Easy to customize with your favorite veggies or cheese.
• Light Yet Filling: Perfect balance of fluffy texture and satisfying flavor.
• Quick Grocery List

For the Egg White Base:

• Liquid egg whites (or whites from fresh eggs)
• Unsweetened almond milk (or milk of choice)
• Garlic powder
• Onion powder
• Salt & pepper

For the Basil & Feta Filling:

• Crumbled feta cheese
• Fresh basil leaves
• Red bell pepper
• Red onion

Things to Consider Before Preparing Your Meal

Prep & Cook Time:
Prep: 10 minutes
Cook: 25 minutes
Total: 35 minutes

Equipment Checklist:

• 12-cup muffin tin or silicone muffin pan
• Medium mixing bowl
• Whisk
• Measuring tools
• Knife & cutting board

Dietary Adjustments:

• Dairy-Free: Use dairy-free cheese
• Keto-Friendly: Already low in carbs
• Gluten-Free: Naturally gluten-free

Serving Size:
Makes 12 egg white bites (1–2 per serving depending on your needs)

General Notes

• Expect the bites to puff up in the oven and settle as they cool—totally normal.
• Overbaking can make them rubbery—pull them out once the center is just set.
• Allow bites to cool before storing to maintain texture and prevent moisture buildup.

High-Protein Basil & Feta Egg White Bites | Low-Carb Breakfast Meal Prep Recipe

DifficultyEasy

Servings12

Prep time10 minutes

Cook time25 minutes

Total time35 minutes

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Ingredients:

For the Egg White Base:

• 2 cups liquid egg whites, (or whites from 12 large eggs)
• 1/4 cup unsweetened almond milk, (or any milk of choice)
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• Salt & black pepper, to taste

For the Basil & Feta Filling:

• 1/2 cup crumbled feta cheese
• 1/3 cup fresh basil leaves, chopped
• 1/4 cup red bell pepper, finely diced
• 1/4 cup red onion, finely diced

Instructions:

• 1

  Preheat oven and prepare muffin tin.

  1. Use silicone muffin liners for easy release and cleanup.
  2. A light spray of oil helps prevent any sticking.
• 2

  Whisk egg whites and seasonings.

  1. Whisk well to aerate—fluffier bites ahead.
  2. Season to taste—don’t skip the salt and pepper!
• 3

  Add veggies and feta to the muffin cups.

  1. Chop everything finely to ensure even distribution and bite consistency.

• 4

  Pour egg white mixture into the cups.

  1. Fill ¾ full only to prevent overflow.
  2. Stir gently with a fork for even mixing, if needed.
• 5

  Bake until set.

  1. Check at 22 minutes—don’t wait for deep browning.
  2. Let them rest in the pan for 5 minutes before removing.

Equipment

• 12-cup muffin tin or silicone muffin pan
• Medium mixing bowl
• Whisk
• Measuring tools
• Knife & cutting board

Nutrition

Calories	55
Carbohydrates	1g
Cholesterol	10mg
Fat	3g
Fiber	0g
Protein	6g
Saturated Fat	1.5g
Sodium	170mg
Sugar	0g
Trans Fat	0g
Unsaturated Fat	1.5g

Substitutions

• Feta Cheese ➝ Goat cheese, mozzarella, or a dairy-free option.
• Almond Milk ➝ Oat milk, regular milk, or soy milk.
• Bell Pepper ➝ Finely chopped spinach, kale, or even zucchini.

Variations

• Southwestern Style: Add black beans, corn, and a pinch of cumin.
• Mediterranean Vibes: Mix in sun-dried tomatoes and sliced olives.
• Spicy Heat: Try jalapeños, chili flakes, or sriracha in the mix.

Let’s Get Cooking: Pro Tips by Step

Step 1: Preheat oven and prepare muffin tin.

• Use silicone muffin liners for easy release and cleanup.
• A light spray of oil helps prevent any sticking.

Step 2: Whisk egg whites and seasonings.

• Whisk well to aerate—fluffier bites ahead.
• Season to taste—don’t skip the salt and pepper!

Step 3: Add veggies and feta to the muffin cups.

• Chop everything finely to ensure even distribution and bite consistency.

Step 4: Pour egg white mixture into the cups.

• Fill ¾ full only to prevent overflow.
• Stir gently with a fork for even mixing, if needed.

Step 5: Bake until set.

• Check at 22 minutes—don’t wait for deep browning.
• Let them rest in the pan for 5 minutes before removing.

The Art of: Fluffy Egg White Bites

Achieving the perfect egg white bite is all about balance—air, moisture, and structure. Whisking introduces air that creates the fluffy rise. Almond milk provides just enough creaminess without weighing the egg whites down. Silicone muffin pans are a game-changer, giving consistent results and easy cleanup.

Layering the veggies and cheese first ensures the bites stay visually vibrant and texturally even. And remember—baking is quick, so keep an eye on the oven in the last few minutes!

Tips and Variations

• Add a pinch of turmeric or paprika for color and flavor depth.
• Roasted garlic or shallots are a luxe upgrade.
• Freeze in silicone trays, pop out, and store in a ziplock bag for easy access.
• Try mini muffin tins for bite-sized snacking options.

Nutrition Breakdown (Per Serving)

• Calories: 55
  Low-calorie and nutrient-dense—a great start to your day.
• Carbohydrates: 1g
  Very low-carb, suitable for keto or low-carb lifestyles.
• Cholesterol: 10mg
  Minimal cholesterol, especially compared to whole egg recipes.
• Fat: 3g
  Healthy fats from feta—moderate for a filling breakfast.
• Fiber: 0g
  Add spinach or kale for a fiber boost.
• Protein: 6g
  Strong protein content to keep you full and energized.
• Saturated Fat: 1.5g
  From the feta—use a low-fat cheese to reduce this.
• Sodium: 170mg
  On the higher side; opt for low-sodium feta if needed.
• Sugar: 0g
  No added sugar—great for diabetics and clean eaters.
• Trans Fat: 0g
  Zero trans fat for a heart-healthy start.
• Unsaturated Fat: 1.5g
  The majority of fats are heart-healthy—win-win!

Storing and Reheating

• Refrigerator: Store in an airtight container for up to 4 days.
• Freezer: Freeze individually, then transfer to a ziplock bag for up to 2 months.
• Reheating: Microwave 30–40 seconds, wrapped in a paper towel. For crispier edges, reheat in a toaster oven or air fryer at 350°F for 4–5 minutes.

Frequently Asked Questions (FAQ)

Q: Can I use whole eggs instead of egg whites?
A: Yes! Use 6 whole eggs instead of 2 cups of whites. It changes the flavor slightly but keeps the texture nice and fluffy.

Q: How can I make this recipe dairy-free?
A: Swap the feta for a plant-based cheese or omit it entirely and add extra veggies.

Q: What if I don’t have fresh basil?
A: Use 1 tablespoon of dried basil, or substitute with chopped spinach or parsley.

Q: How do I keep the bites from getting soggy?
A: Let them cool completely before storing, and avoid overfilling with moist veggies.

Q: Are these good for freezing?
A: Absolutely. Freeze after baking and cooling, then reheat as needed.

Q: Can I use muffin liners?
A: Yes! Silicone liners are best. Paper liners can stick unless sprayed generously.

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Looking for more healthy breakfast inspiration? Check out:

• Velvety Avocado & Kefir Green Smoothie
• Creamy Cardamom & Pistachio Chia Seed Pudding
• Smoky Harissa-Roasted Sweet Potato Hash with Poached Eggs