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    Home » All Recipes

    Author: Donna | Published: May 18, 2022 | Modified: May 18, 2022

    Low Carb Air Fryer Egg White Bites Recipe

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    Air Fryer Egg White Bites

    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.

    A fork holding up an egg bit with a plate of egg bites, toast and salt and pepper in the background
    So light and fluffy, these little protein bites make the perfect filling breakfast.

    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?

    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.
    Overhead ingredient shot containing eggs, green onions, sundried tomatoes, feta cheese, milk, salt and pepper
    A handful of simple ingredients will have these egg bites on your table in no time.

    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.

    Overhead shot of eggs and green onions in a lass bowl being whisked
    Whisk well to make sure everything is combined and there are no clumps of ingredients.

    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.

    Overhead shot of a silicone mold inside the basket of an air fryer and full of raw egg and green onions
    Divide the mixture evenly between the 7 holes.

    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.

    Up close shot of egg muffins served on a white plate with a sprinkle of green onions
    The egg muffins should be crispy on top and soft and fluffy on the 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.

    Little egg muffins served on a white plate with a side of toast
    Reheated bites may need to be patted gently with a paper towel to remove any excess moisture.

    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.

    Overhead shot of starbucks egg bites served on a white plate with a side of toast

    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.

    An egg bite cut in half on a fork showing flecks of sundried tomato throughout

    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

    What can I do with the leftover egg yolks?

    Egg yolks can be stored in the fridge for about 4 days. Use them for desserts, quiches, or potato croquettes.

    How long do egg bites last in the fridge?

    They can last in the fridge for about 5 days if stored correctly.

    Can egg white bites be frozen?

    Yes. Freeze in a freezer-safe container for up to 3 months. Simply reheat in the microwave for about one minute, no need to thaw before.

    Happy Eating.

    xx

    Recipe

    Air fryer egg white bites cut in half and on a fork, served on a white plate with a side of toast

    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.
    5 from 14 votes
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 10 mins
    Total Time 25 mins
    Course Breakfast
    Cuisine Anytime
    Servings 7 bites
    Calories 33 kcal

    Equipment

    • 7 cavity silicone mold

    Ingredients
      

    • cooking spray
    • 6 large egg whites or ¾ cup liquid egg whites
    • 2 tablespoons milk of choice
    • 2 tablespoons feta cheese crumbled into small pieces
    • 2 tablespoons oil-free sundried tomatoes chopped finely
    • 2 tablespoons sliced green onion
    • salt and pepper to taste
    Prevent your screen from going dark

    Instructions
     

    • Using the cooking spray, lightly grease a silicone mold with 7 holes.
    • Add the egg whites, milk, feta, sundried tomato, green onion, salt, and pepper to a large bowl and whisk well to combine.
    • Pour the mixture evenly between the 7 holes.
    • Place the mold into the basket of the air fryer and cook at 350F (175C) for 12 minutes.
    • Remove the egg bites from the air fryer and allow them to cool for 5 minutes before removing them from the mold. As the egg bites cool they will become less fluffy and more dense.
    • Remove from the mold (you may need to use a knife to loosen the egg bites around the sides before removing them) and serve.

    Notes

    Cooking Time
    Each air fryer is different and can require different cooking times. Use the cooking time here as a guide, but always check for doneness before serving, and adjust cooking time if required.
    Storing and Freezing
    Store in an airtight container in the fridge for up to 5 days, or in the freezer for up to 3 months. Please see the post for detailed instructions and tips for freezing.
    Reheating
    Reheat in the microwave for about 15-20 seconds if cold, or about 60 seconds if frozen.

    Nutrition

    Calories: 33kcalCarbohydrates: 2gProtein: 4gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 4mgSodium: 102mgPotassium: 101mgFiber: 1gSugar: 1gVitamin A: 59IUVitamin C: 1mgCalcium: 35mgIron: 1mg
    Keyword air fryer egg white bites, egg bites
    Tried this recipe?Leave a comment HERE and let us know how it was!

    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.

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    Reader Interactions

    Comments

    1. Rupali says

      May 24, 2022 at 6:25 pm

      These are perfect for keto breakfast!

      Reply
    2. Alex Bala says

      May 24, 2022 at 5:29 pm

      These were perfect before my morning workout! What a great way to get it all in! Easy!

      Reply
    3. Claire says

      May 23, 2022 at 10:24 am

      So easy!!!
      With 5 kids all leaving the house at different times I struggle to ensure that they have all had a decent breakfast, invariably I will find that one of them has grabbed a muesli bar to eat on the bus (usually my eldest as he is definitely in the camp of sleep as much as you can and get up at the very last second)
      But these egg bites were perfect. They can zap them in the microwave and enjoy them with some toast (Or eat them on the way to the bus...teenagers! 🤷🏻‍♀️🤷🏻‍♀️)
      Definitely going to play about and try adding different fillings. Such a great recipe 🙂

      Reply
      • Donna says

        May 27, 2022 at 9:01 am

        Love this!

        Reply
    4. Jennifer says

      May 20, 2022 at 12:04 am

      These egg bites saved my bacon this morning! I was in a hurry to get out the door but needed a bite to eat and they were so quick and delish! Will be making again, for sure!

      Reply
    5. Linda says

      May 19, 2022 at 11:04 am

      This is a delicious idea to use any white eggs leftovers. I usually bake a cake; however, this one tastes so much better

      Reply
    6. Sachi says

      May 19, 2022 at 10:47 am

      Ooh I love these, perfect for my low carb diet!

      Reply
    7. Lynn Polito says

      May 19, 2022 at 2:55 am

      These were so delicious and such a great make ahead breakfast!

      Reply
    8. Mandy Applegate says

      May 18, 2022 at 2:47 pm

      These egg white bites turned out perfect, I had no idea you could make them in the air fryer!

      Reply

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    Hello and welcome, I'm Donna!

    I am so glad you are here!

    Since I have a part-time job, 3 little kids, and a love of good food (as do you I assume), I have learned how to get the most out of the kitchen in the smallest amount of time.

    Forget about hunting down weird ingredients and making trips to specialty shops.

    We are going to make the most of what is available at the store and farmer's markets all whilst enjoying some delicious meals the whole family (hopefully...if you have fussy eaters I guarantee nothing) will enjoy.

    Pop on that apron and let's get creative in the kitchen!

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