Bariatric-Friendly Egg White Bites
Soft, protein-dense egg white bites designed for bariatric patients. Only 85 calories and 14g protein each with minimal fat. Easy to digest.
PROTEIN 14g
CALORIES 85
P:E RATIO 16.5
TIME 35m
YIELD 6
P:E 16.5
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
2 cups liquid egg whites (about 16 oz) 14G PROTEIN
1/2 cup low-fat cottage cheese DAIRY
1/4 cup fat-free shredded mozzarella FLAVOR
1/4 cup diced roasted red peppers FLAVOR
2 tbsp chopped fresh spinach HIGH FIBER
1/4 tsp garlic powder FLAVOR
1/4 tsp salt FLAVOR
Pinch of black pepper FLAVOR
Cooking spray FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 5 days. Freeze for up to 2 months.
- Batching: Blending cottage cheese with egg whites creates a Starbucks-style sous vide bite texture.
- Reheat: Microwave for 20-30 seconds. Do not overheat or they become rubbery.
EXECUTION STEPS
01
THE MACRO PREP
Preheat oven to 325°F. Spray a 12-cup muffin tin generously with cooking spray.
02
HIGH HEAT SEAR
In a blender, combine egg whites and cottage cheese. Blend until completely smooth.
03
THE MACRO PREP
Pour egg white mixture evenly into 12 muffin cups, filling each about 2/3 full.
04
HIGH HEAT SEAR
Drop a few pieces of roasted red pepper and spinach into each cup.
05
STEP 5
Sprinkle fat-free mozzarella on top of each.
06
STEP 6
Season with garlic powder, salt, and pepper.
07
STEP 7
Bake for 22-25 minutes until puffed and set in the center. They will deflate slightly as they cool.