Low Carb Air Fryer Egg White Bites Recipe

Need a quick and easy grab-n-go breakfast option for busy mornings? This air fryer egg white bites recipe is meal prep heaven! They can be batch cooked in the air fryer and stored in the fridge for a scrumptious and filling breakfast to pull out in the morning. Simply reheat in the microwave and eat as it is, or serve with a handful of baby spinach or a side salad for something a bit more substantial. Popular with kids too, and a great addition to little lunchboxes. The perfect high-protein breakfast option for the whole family. High protein and low in carbs.

We love having yummy and filling breakfasts prepped and ready to go on a busy weekday. Why not try these Grab and Go Pork Sausage Egg Muffins next? Or for another small bite made in the air fryer try out these air fryer pork chop bites.

Air Fryer Egg White Bites

These egg bites made in the air fryer are similar to the very popular Starbucks sous vide egg bites but are made in the air fryer and are a lot healthier for your wallet. The perfect high protein low carb breakfast dish to add to your weekly meal plan.

They are great for batch cooking and keeping stored in the fridge.

We use only the egg whites in this recipe to keep the recipe light and the egg bites fluffy. Don't worry, I have included some ideas on what to do with the egg yolks in the frequently asked questions at the bottom of the post.

You will need:

• Spray oil: or cooking oil of choice if you prefer to brush the oil on with a pastry brush instead of spraying;
• Egg Whites: I use the egg whites from 6 large eggs for this recipe which works out to be about one cup of egg whites. Liquid eggs can also be used;
• Milk: use whatever milk you prefer, I have tried this with both dairy and non-dairy milk, and it has worked well with both types;
• Feta cheese: we are going to be crumbling the feta, I recommend buying a block and crumbling it yourself so that you can be sure the crumbles are small and evenly sized;
• Sundried tomatoes: these can be found in sealed pouches in the section of the grocery store where you find jars of olives etc. Be sure to get the dry sundried tomatoes, not the version stored in oil. They will need to sit in a little bit of hot water before chopping, otherwise, they will be too tough;
• Green onions: otherwise known as spring onions;
• A pinch of salt and freshly cracked black pepper.

You will also need a silicone egg bites mold as seen in the picture below which can easily be found on Amazon, or in a well-stocked kitchen store.

This recipe is also great for substituting ingredients for what you have on hand, so be sure to scroll down and get some ideas on what can be used.

Assembly Instructions

These scrumptious little bites take only 10 minutes to cook.

For best results be sure to spray the silicone mold with cooking spray, or brush with olive oil to prevent the egg bites from sticking.

1. Combine Ingredients

Simply whisk eggs before adding all of the other ingredients and whisking again to combine. It is important to make sure the egg whites are fully mixed well with the other ingredients and nothing is clumping together.

2. Add Ingredients To Mold

Divide egg mixture between the 7 holes in the mold and pop it onto the air fryer basket.

The mold comes with a lid, do not put the lid on the mold.

3. Cook In Air Fryer

Cook for 12 minutes. Once cooked, remove the egg bites from the air fryer and allow them to cool in the mold for about 5 minutes before removing.

NOTE: the egg bites will be inflated when you initially take them out of the air fryer. After a minute or two they will deflate and become less puffy.

4. Remove From Mold and Serve

Remove the egg bites from the mold and serve.

You may want to use a butter knife to loosen the bite from the mold before removing it.

They should have a crispy top and a soft bottom.

NOTE: Each air fryer is different and can require different cooking times. Use the cooking times here as a guide, but always check for doneness before serving, and adjust time cooking time if required.

Storing and Freezing

Once cooled to room temperature, the air fryer egg white bites can be stored in an airtight container in the fridge for up to 5 days.

Simply reheat in the microwave for about 15-20 seconds.

If you like to make and freeze then this is a great recipe for doing that also.

Simply freeze in a single layer on a small baking sheet or plate until completely frozen. Once frozen, transfer the egg bites to a freezer-safe container or freezer bag and freeze for up to 3 months.

This method allows you to remove one egg bite from the freezer at a time, instead of them all being stuck together.

To serve from frozen simply reheat in the microwave for about 60 seconds. There is no need to thaw.

NOTE: although these can be frozen and reheated, the texture of the egg bites will change slightly.

If they are slightly damp on removing from the microwave, simply use a paper towel to blot up any excess moisture before serving.

Variations

As mentioned above, variations are easily made in this easy recipe. Just be sure to keep the number of add-ins similar to the amount listed in the original recipe or the bite will not cook properly.

Why not try:

• some finely chopped and cooked bacon, a bit of ham, or other deli meat or sausage. Just be sure to chop the meat into evenly sized pieces before adding it to the rest of the mixture;
• finely chopped and cooked veggies such as broccoli, bell pepper, zucchini, mushrooms, or spinach;
• crushed garlic or garlic powder;
• fresh herbs such as finely chopped parsley, chives, dill, or oregano make a tasty addition;
• replace the feta with another cheese of choice such as finely grated cheddar cheese, softened cream cheese, goat's cheese, parmesan cheese, Boursin, cottage cheese, or ricotta;
• sour cream or heavy cream can also be used in place of the cheese;
• diced olives work really well also, just be sure to use a paper towel to remove any excess oil before adding to the mixture.

A great way to clean out the fridge at the end of the week, you are only limited by your imagination!

NOTE: any additions should be chopped finely and all excess moisture removed or the egg whites will not cook properly. Any veggies should be cooked before adding, and all excess moisture squeezed out with a paper towel.

Serving Suggestions

The beauty of these bites is that they can work as a light and easy breakfast, or can be paired with something on the side to make them a more substantial meal perfect for lunch.

I love serving mine with a big handful of baby spinach for a bit of greenery, but you could try one of these suggestions as well:

• with a slice of hot buttered toast;
• squished in a wrap for something akin to an egg salad sandwich;
• for a full breakfast with some hash browns, grilled tomato, and sautéed spinach;
• alongside a garden salad;
• alongside some raw chopped veggies and a nice big dollop of hummus like this Roasted Red Pepper Hummus.

Or you can just grab one and eat it all by itself for an easy breakie.

More Nutritious Breakfast Recipes

There's nothing better than an easy healthy breakfast recipe to get the day started.

We love starting the day with other eggy creations such as this Delicious Gluten-Free Zucchini Slice Recipe or this Easy Broccoli and Cheddar Rainbow Veggie Slice as they are an easy way to sneak in some extra veggies.

Or for something a little sweeter and indulgent try this Overnight Raspberry Chia Pudding.

Frequently Asked Questions

Happy Eating.

xx

Recipe

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.