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Cheesy Sausage Egg White Bites

Somebody said you were asking for an easy, four-ingredient recipe for delicious egg white bites with sausage and cheese. If that's the case, then I've got some fantastic news.

These cheesy sausage egg white bites are high-protein, meal-prep friendly, and SO delicious!

Sausage Egg White Bites

Sometimes taking a great thing and making a bite-sized version is just the best.

Pizza is great. Pizza rolls? Sometimes even better.

I love chicken. Popcorn chicken? How fun is that?!

Those are just the tip of the iceberg, of course, but I think you might see where I'm going with this. I love an egg scramble to start the morning off. How about some egg white bites filled with melty cheese and scrumptious sausage? I say yes to that.

Not that there's anything wrong with scrambled eggs, or really any other kind of egg. I just love having a few perfectly-portioned bites with the right balance of ingredients in every mouthful. It's hard to nail that balance in your omelette, but in these egg white bites I get it right every time.

The key to my success? A muffin tin, of course! Only four ingredients go into each cup—sometimes simple is best—and it's easy to get consistently delicious bites every time.

Egg White Bites Ingredients

So, what are those magical four ingredients? I'll tell you.

  • Egg whites
  • Nonfat cottage cheese
  • Pepper Jack Cheese (shredded)
  • Turkey sausage crumbles

Add on a sprinkle of salt and pepper and you've got yourself a yummy breakfast.

Yes, these use cottage cheese to make. Yes, you're going to love them. I feel like I always talk about this, but cottage cheese is actually awesome. Try it in some protein waffles, for example.

Substitution Ideas

So what if you take issue with one of the four ingredients? There are definitely possibilities for substitution. For a few examples:

  • Pork or chicken sausage instead of turkey sausage
  • Any shredded cheese instead of pepper jack
  • Whole eggs instead of just egg whites
  • Skim or full-fat cottage cheese instead of nonfat

In addition to subbing ingredients, you might find that adding some veggies (like diced bell peppers) or greens (like arugula) floats your boat. If you end up having a favorite variation, share it with me when you get a chance!

How to make egg white bites

Here's how these bites come together:

  • Preheat oven to 350 degrees.
  • Spray muffin tin really well and set aside.
  • In a blender, add the egg whites and cottage cheese. Blend well.
  • Pour the egg white & cottage cheese mixture evenly into the muffin tin.
  • Distribute he turkey sausage crumbles evenly into each bite.
  • Sprinkle the shredded pepper jack cheese evenly over the bites.
  • Sprinkle salt and pepper over each bite.
  • Fill a baking dish with water and place in the oven.
  • Add the muffin tin to the oven.
  • Bake at 350 for about 25-30 minutes.
  • Let the egg white bites cool before removing from the tin. (This will help them set.)
  • Enjoy!

Are Egg White bites healthy?

These sausage egg white bites are high in protein and low in carbs and fat. They can keep you full for a long time, which helps to limit your overall caloric intake (and make you less hangry).

You can also pair up these bites with fruit, toast, yogurt—anything you want to balance your breakfast and work toward a health nutrition plan.

What if I don't have turkey sausage crumbles?

I use the fully cooked turkey sausage crumbles by Jimmy Dean because it skips a few steps in the process. If you don't have those available to you, that's okay! Here are some ways you can get turkey sausage crumbles:

  • Buy a tube of turkey sausage and cook yourself to make crumbles
  • Buy pre-cooked turkey sausage links and chop into small pieces
  • Do either of these things with pork or chicken sausage as well

How long do egg white bites last in the fridge?

I keep these egg white bites anywhere from 3-5 days in a sealed, airtight container.

Why do my egg white bites deflate?

This happens when the oven is too hot. They will puff up a lot while cooking and then shrink down and collapse when you take them out. When you take them out of the oven, let them cool really well or else they will crumble.

How do you make your egg white bites not stick to the pan?

I try to spray down the muffin tin thoroughly with cooking spray before I get started. You could also try to use a really good nonstick pan or even silicone liners to avoid the stick.

How to reheat egg white bites?

I pop these bad boys in the microwave for 30-60 seconds (depending on your microwave). I find that that's all it takes for them to be hot and ready to enjoy, though I've also eaten them cold!

Recipe inspiration

I created a recipe for Egg White Everything Bites that everyone loved! This recipe is a sister recipe. It's similar, but different, but just as good.

Special thanks for the cooking method to this recipe goes to Allie! Allie owns a bakery and taught me about blending the egg whites and cottage cheese, along with baking with a pan of water. You can follow her on Instagram for more recipes!

More yummy recipes

Looking for some more kitchen inspiration? Why not try one of these Jordo's World staples:

This is sausage and cheese egg white bite. There is a hand holding up a bite with salt, pepper, melted pepperjack cheese and sausage crumbles. In the back there's a white plate with egg white bites.
Print Recipe
5 from 24 votes

Sausage Egg White Bites

Somebody said you were asking for an easy, four-ingredient recipe for delicious egg white bites with sausage and cheese. If that's the case, then I've got some fantastic news.
Prep Time5 mins
Cook Time30 mins
Course: Breakfast
Cuisine: American
Keyword: egg white bites, egg white muffins
Servings: 3
Calories: 193kcal
Author: Jordan Smith

Equipment

  • oven
  • muffin tin
  • Blender
  • baking dish

Ingredients

  • 1.5 cups egg whites
  • 1 cup nonfat cottage cheese
  • ¼ cup pepper jack cheese shredded
  • ½ cup turkey sausage crumbles cooked, I use the Jimmy Dean brand
  • salt & pepper sprinkled

Instructions

  • Preheat oven to 350 degrees.
  • Spray muffin tin really well and set aside.
  • In a blender, add the egg whites and cottage cheese. Blend well.
  • Pour the egg white & cottage cheese mixture evenly into the muffin tin.
  • Sprinkle the turkey sausage crumbles evenly over each bite.
  • Sprinkle the shredded pepper jack cheese evenly over the bites.
  • Sprinkle salt and pepper over each bite.
  • Fill a baking dish with water and place in the oven.
  • Add the muffin tin to the oven.
  • Bake at 350 for about 25-30 minutes.
  • Let the egg white bites cool before removing from the tin. (This will help them set.)
  • Enjoy!

Notes

1 serving is 4 bites. 

Nutrition

Calories: 193kcal | Carbohydrates: 6g | Protein: 28g | Fat: 6g | Saturated Fat: 3g | Cholesterol: 32mg | Sodium: 701mg | Potassium: 198mg | Sugar: 5g | Vitamin A: 3IU | Calcium: 21mg | Iron: 3mg
Recipe Rating




Lesslye Harris

Saturday 14th of January 2023

Hi! What is the point of the baking dish with water in the oven with the muffin tin?

Jordan Smith

Sunday 15th of January 2023

Hey Lesslye, it creates a steam bath for the egg bites and helps with texture! Though I'll be honest you can skip the water bath and they still will turn out great!

CHANCY

Saturday 19th of November 2022

These are my go to for a busy week. Using a silicone muffin tin makes it even easier. I usually half the servings so they last throughout the week and pair it with some Kodiak oatmeal.

Michelle H

Friday 18th of November 2022

This is probably my favorite variation of the egg bites. Yummy, easy to prep at the beginning of the week, easy way to get protein at the start of the day, and also easy to put with an English muffin to make a sandwich if I need a more substantial breakfast!

Marie Lovett

Saturday 18th of June 2022

My husband: "Dear, can you make more of those egg white bite things? I didn't get any last time!" 🤣 Need I say more? ⭐⭐⭐⭐⭐

Jordan Smith

Saturday 18th of June 2022

So awesome you AND your husband love these egg bites!

Lindsay

Friday 17th of June 2022

I make your everything but the bagel egg white bites literally every week for meal prep. Me and my husband are OBSESSED.