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:
Sausage Egg White Bites
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!
Jamee says
Can these be frozen and reheated with success?
Allie Z says
Made these today and added veggies too! I’m excited to see the new consistency the cottage cheese brings. Thank you!
Ashlee Rico says
These were so full of flavor and I loved how easy these were to prep for the week!
Jessica Eaton says
These are amazing and so easy to just grab and take with you.. so important for breakfast on the go!!
Jane Marie Agnew says
I have made this recipe twice already and the second time was the best!! The first time, I attempted to use muffin liners and they got stuck so I recommend to avoid those. I sprayed a muffin tin pan the second time and they came out much better! Perfect for meal prepping!
Kate Peplin says
Very excited to try these! How long do they last in the fridge? Can I meal prep an entires week worth?
Jordan Smith says
Hey Kate! I keep in a sealed, airtight container in the fridge, and they last at least 5 days. I reheat and enjoy all week long!
Amanda says
These are to die for. Super easy to make and packed with protein. I made these ahead of time and ate them throughout the week
Alli says
These are SO yummy! I used a different kind of turkey sausage and opted for fat free cheddar, bringing my macros for 4 bites to 2.9 g F, 4.8 g C, 29.2 g P. I will definitely reuse this recipe on a weekly basis. By the way, I hate cottage cheese so I am thrilled that I love these!
Kaylan says
Adding the ingredients to my shopping list now! These are a must try after making the Egg White Everything Bites from the TT manual. Can't wait to make them. Thanks, Jordo!
Susan Siegel says
Love love love these. So simple and so good. I have 2 everyday!! It’s a must make in my house!
Lauren Dengate says
These are so delicious and such an easy quick snack to grab if you get hungry in the morning! I always have them on hand ready to go!
Aileen Larsen says
Made these last night for breakfast and omg soo good! Thank you for making egg bites taste so good!!
rosekap.rd says
big fan of this recipe. never got the texture quite right trying on my own. blending must be the key! be careful if you add veggies because I did and it drastically changed the bake time due to the water being released from the veggies. I probably needed another 10 or so minutes. thanks jordo!
Cindy S says
Finally got around to making these and they are fabulous! So flavorful. I used full eggs because I have an abundance of eggs right now. This doubled the calories but still not bad for a ready-to-go breakfast. My grocery didn’t have the turkey sausage crumbles so I used the patties and diced small. Will definitely be making this recipe again and will try with just the whites as well as a lower calorie cheese.
Sarah says
Made these this morning and they are sooo good! I used what I had on hand though so pork sausage and cheddar cheese. Will def make sure I have the ingredients for the lightened up version next time!