Microwave Egg White Veggie Bites
Ultra-lean egg white bites with diced vegetables, cooked in the microwave in under 5 minutes. A bariatric-friendly, high-protein snack with minimal fat.
PROTEIN 14g
CALORIES 99
P:E RATIO 2.3
TIME 8m
YIELD 4
P:E 2.3
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
2 cups liquid egg whites (about 16 oz) 14G PROTEIN
1/2 cup diced bell pepper (any color) FLAVOR
1/4 cup diced onion FLAVOR
1/4 cup chopped fresh spinach HIGH FIBER
2 tablespoons shredded low-fat cheddar cheese DAIRY
1/4 teaspoon garlic powder FLAVOR
1/4 teaspoon salt FLAVOR
1/8 teaspoon black pepper FLAVOR
Nonstick cooking spray FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate in airtight containers for up to 4 days. Not recommended for freezing.
- Batching: Microwave times vary — start at 2 minutes and add 15-second intervals until set.
- Reheat: Microwave 2 bites for 30 seconds from the fridge.
EXECUTION STEPS
01
HIGH HEAT SEAR
Spray a microwave-safe silicone muffin mold (or 8 small ramekins) with cooking spray.
02
HIGH HEAT SEAR
Whisk egg whites with garlic powder, salt, and pepper.
03
THE MACRO PREP
Divide diced bell pepper, onion, and spinach among the muffin cups.
04
THE MACRO PREP
Pour egg white mixture over the vegetables, filling each cup about three-quarters full.
05
STEP 5
Top each with a pinch of shredded cheese.
06
STEP 6
Microwave on HIGH for 2.5–3 minutes, checking at 2 minutes. Eggs should be set and firm.
07
STEP 7
Let cool for 1 minute, then pop out of the molds. Makes about 8 bites.
PRIMARY CATEGORY
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5-DAY BEGINNER MEAL PREP PLAN ›GROCERY LIST
servings
- 2 cups liquid egg whites (about 16 oz)
- 1/2 cup diced bell pepper (any color)
- 1/4 cup diced onion
- 1/4 cup chopped fresh spinach
- 2 tablespoons shredded low-fat cheddar cheese
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- Nonstick cooking spray