When I first started my journey with the DASH diet, I’ll be honest—breakfast felt like the biggest challenge. I worried that managing my health meant a future of bland, boring meals. But I quickly learned that with a little creativity, you can have food that’s both incredibly delicious and good for you.
These Fluffy Broccoli Cheddar Egg White Bites are proof of that. They are savory, satisfying, and my absolute favorite solution for busy mornings. This is the make ahead DASH diet breakfast that completely changed my routine, and I know you’re going to love it, too.
Why This is the Perfect DASH Diet Recipe
I’m obsessed with this recipe, and I think you will be, too! It’s designed to make healthy eating feel easy and enjoyable.
- A Meal Prep Dream: Spend 30 minutes on the weekend and you’ll have a grab-and-go breakfast ready for days. It seriously doesn’t get easier.
- Packed with Flavor, Not Sodium: We use smart, salt-free ingredients to create a deeply savory flavor, proving that you don’t need a salt shaker to make something delicious.
- Protein Powerhouse: With over 13 grams of protein per serving, these bites will keep you feeling full and energized all morning long.
- Simple, Accessible Ingredients: No searching specialty stores! You can find everything you need at your regular grocery store.
The Building Blocks of Flavor
The magic of this recipe is how we build incredible flavor without relying on salt. It’s one of my favorite tricks for creating amazing low sodium breakfast ideas.
Nutritional Yeast
If you haven’t met nutritional yeast (or “nooch,” as fans call it), get ready to fall in love. This deactivated yeast has a wonderfully cheesy, nutty, and savory flavor. It’s the secret weapon that gives these bites their rich “cheddar” taste without adding fat or sodium.
Smoked Paprika & Turmeric
This powerhouse spice duo does two amazing things. The smoked paprika provides a warm, smoky depth that makes the bites taste incredibly rich, while the turmeric gives them that beautiful, sunny golden color we associate with cheesy eggs.
Nonfat Greek Yogurt
Wondering how can I make my breakfast heart-healthy while still being creamy and delicious? Nonfat Greek yogurt is the answer. It creates a wonderfully tender, custardy texture in these bites and adds an extra boost of protein, all while keeping saturated fat to a minimum.
Alright, let’s get cooking! Here’s everything you need to make these delicious bites.
Broccoli “Cheddar” Egg-White Bites (DASH)
Equipment
- 16-cup standard metal muffin tin
- Paper parchment liners or cooking spray
- Large mixing bowl & whisk
- Small non-stick skillet
Ingredients
- 2 cups 460 g liquid egg whites
- ½ cup 120 g nonfat Greek yogurt
- 1½ cups 160 g broccoli florets, finely chopped, steamed 3–4 minutes and drained
- ¼ cup 20 g nutritional yeast
- ½ tsp smoked paprika
- ½ tsp turmeric
- ¼ tsp onion powder
- ¼ tsp garlic powder
- Freshly ground black pepper to taste
- Cooking spray no-salt-added
For the light golden top (looks like cheddar):
- ½ cup 56 g reduced-fat, reduced-sodium cheddar, finely shredded or a low-sodium plant-based cheddar (use sparingly—just a thin sprinkle on top)
Instructions
- Preheat: Heat oven to 350°F (175°C). Lightly coat a 16-cup muffin tin with cooking spray (or line with parchment muffin liners).
- Steam broccoli: In a small skillet over medium heat, add the chopped broccoli and 3 Tbsp water. Cover and steam 3–4 minutes until bright green and crisp-tender. Drain well and let cool slightly.
- Mix base: In a bowl, whisk egg whites, yogurt, nutritional yeast, smoked paprika, turmeric, onion powder, garlic powder, and black pepper until smooth and slightly frothy.
- Fold in broccoli: Stir the steamed broccoli into the egg-white mixture.
- Fill & top: Divide the mixture among the muffin cups, filling each about ¾ full. Sprinkle a very thin layer of shredded cheddar on top of each cup (just enough for a light golden look).
- Bake: Bake 18–20 minutes, until set and puffed and a skewer inserted in the center comes out clean. Let rest 5 minutes, then run a thin knife around edges to release.
Notes
Storage & Reheating
- Refrigerate: Up to 4 days in an airtight container.
- Freeze: Up to 2 months (freeze on a tray, then transfer to a freezer bag).
- Reheat: Microwave from chilled 20–30 seconds (or from frozen 45–60 seconds) until warmed through.
Substitutions & Variations
- Cheese: Use a low-sodium plant-based cheddar for dairy-light option, or omit the topping and bake 1 minute under the broiler for color.
- Herbs/veg: Swap in finely chopped spinach, bell peppers, or mushrooms (sauté firm veg first).
- Spice: Add a pinch of red pepper flakes or extra black pepper.
Nutrition (per serving; 2 bites, estimate)
- Calories: 105 kcal
- Protein: 13.2 g
- Total Fat: 2.6 g
- Saturated Fat: 0.9 g
- Carbohydrates: 3.6 g
- Dietary Fiber: 1.0 g
- Total Sugars: 1.3 g
- Added Sugars: 0 g
- Sodium: 180 mg
-
Cholesterol: 5 mg
Nutrition values are estimates from standard databases and ingredients listed.
My Top Tips for a Perfect Result
Over the years, I’ve made this make ahead DASH diet breakfast dozens of times. Here are a few little tricks I’ve picked up for getting it just right every single time.
- Don’t Skip Draining the Broccoli: Make sure your steamed broccoli is patted dry before you mix it in. This is the key to preventing watery bites and ensuring a perfectly fluffy texture.
- Fill ¾ Full: Egg whites puff up a lot when they bake! Fill your muffin cups about three-quarters of the way to the top to give them room to rise without spilling over.
- A Little Cheese Goes a Long Way: We use a very small amount of reduced-sodium cheddar just on top. It’s not for flavor (the nutritional yeast handles that!) but for that beautiful, golden, slightly crispy top that makes them look so irresistible.
Frequently Asked Questions (FAQ)
What is a good breakfast for the DASH diet?
A great breakfast for the DASH diet focuses on lean protein, fruits or vegetables, and whole grains, while being low in sodium and saturated fat. These egg white bites are a perfect example—they’re packed with lean protein from the egg whites and yogurt, and full of veggie goodness from the broccoli!
Are eggs good for a low sodium diet?
Absolutely, especially egg whites! Whole eggs are naturally low in sodium, but egg whites are the real star as they contain almost no sodium and are pure protein. That’s why this low sodium egg white bites recipe relies on them to create a filling and heart-healthy base.
A Taste of Healthy Living
See? Eating for your health doesn’t have to be complicated or boring. It can be about enjoying vibrant, delicious food that makes you feel amazing from the inside out. This recipe is more than just a meal—it’s a reminder that you can take beautiful care of your body without ever feeling deprived.
Give this make ahead DASH diet breakfast a try this week and let me know what you think in the comments below. I can’t wait to hear how you like it!
