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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.
Course Breakfast, Snack
Cuisine American
Keyword DASH breakfast
Prep Time 10 minutes
Cook Time 18 minutes
Total Time 28 minutes
Servings 8 (serving = 2 bites)
Calories 105kcal

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:

  • 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

  • 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.
  • 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.
  • 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.
  • Fold in broccoli.
  • Fill & top: Divide mixture among muffin cups, filling each about ¾ full. Sprinkle a very thin layer of cheese on each cup.
  • 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.