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Broccoli “Cheddar” Egg-White Bites (DASH)

DASH-friendly with no added salt and minimal saturated fat—great for make-ahead meal prep.

  • Total Time28 minutes
  • Yield8 (serving = 2 bites) 1x

Ingredients

Scale
  • 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:

  • Up to ½ cup (56 g reduced-fat, reduced-sodium cheddar, finely shredded, or a low-sodium plant-based cheddar; divide as a very thin sprinkle (~2–3 g per cup))

Instructions

  1. Preheat oven to 350°F (175°C). Lightly coat a 16-cup muffin tin with cooking spray or line with parchment liners. If using a 12-cup tin, bake the remaining 4 bites in a second batch.
  2. Steam broccoli: In a small non-stick skillet over medium heat, add chopped broccoli and 3 Tbsp water. Cover and steam 3–4 minutes until bright green and crisp-tender. Drain well and let cool slightly.
  3. Mix base: In a large bowl, whisk egg whites, yogurt, nutritional yeast, smoked paprika, turmeric, onion powder, garlic powder, and black pepper until smooth and slightly frothy.
  4. Fold in broccoli.
  5. Fill & top: Divide mixture among muffin cups, filling each about ¾ full. Sprinkle a very thin layer of cheese on each cup.
  6. 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 Facts (per serving, 2 bites): Calories: 105 kcal | Total Fat: 2.6 g (Saturated Fat: 0.9 g) | Total Carbs: 3.6 g (Fiber: 1.0 g, Sugars: 1.3 g, Added Sugars: 0 g) | Protein: 13.2 g | Sodium: 180 mg | Cholesterol: 5 mg

These values are approximate and may vary based on ingredients and preparation.

  • Prep Time: 10 minutes
  • Cook Time: 18 minutes
  • Category: Breakfast, Snack
  • Cuisine: American

Nutrition

  • Calories: 105

Find it online: https://foodtrackergirl.com/2025/07/21/my-secret-to-stress-free-mornings-fluffy-meal-prep-egg-bites/