Microwave Egg White Bites: 28g Protein in 5 Minutes (185 Cal)

Microwave Egg White Bites: 28g Protein in 5 Minutes (185 Cal) from CrossFit BC. High-protein egg white bites with spinach, cheddar, and chives. 28g protein, 185 calories, one mug, ready in 5 minutes.

Course:

Snack

Cuisine:

American

Prep time:

2 min

Cook time:

3 min

Total time:

5 min

Servings:

1

Ingredients:

10 items

Per serving:

185 kcal, 28g protein, 4g carbs, 6g fat

What you need: 1 cup Liquid egg whites, 0.33 cup Frozen chopped spinach, 2 tbsp Sharp cheddar cheese, 2 tbsp Cottage cheese (2%), 1 tbsp Fresh chives, 0.25 tsp Garlic powder, 0.25 tsp Sea salt, 1 pinch Cracked black pepper, 1 tsp Cooking spray or olive oil, 1 tsp Hot sauce.

How it comes together: Thaw the spinach: 30 seconds in the microwave, then squeeze it dry between paper towels. Wet spinach = soggy bites. Lightly grease a wide microwave-safe mug or ramekin (12oz works perfectly). In a small bowl, whisk the egg whites with cottage cheese, garlic powder, salt, and pepper until smooth and slightly frothy. Stir in the spinach, chives, and most of the cheddar.

This recipe comes from the CFBC Test Kitchen, where our coaches cook the meals we actually recommend to members training five to seven days a week. Every recipe lists real ingredients, real timings, and the protein and calorie numbers we use when we build nutrition plans in Olympic Village.