Veggie Egg White Bites

These easy-to-customize egg white bites are a perfect choice for a healthy on-the-go breakfast. With their high protein content, low fat levels, and delightful taste, they offer a nutritious and delicious option. Additionally, if you are in your early days post op, you can have this for breakfast as soon as you reach stage 3 – pureed foods.

Consider for:

• Pre-op diet (solid food stage)
• Post-op diet, stage 3, pureed foods (17 to 30 days post-op)

Servings: 5 muffins

For pre-op diet, entire recipe – 18 % of your daily caloric intake
(based on 1,200 Cal per day)

For post-op diet, entire recipe – 36 – 43 % of your daily caloric intake
(based on 500 – 600 Cal per day)

• ½ cup of egg whites
• ⅓ cup of low-fat cottage cheese
• 1 oz of fresh mozzarella cheese
• 3 tbsp of finely chopped bell peppers (other options include squash, zucchini)
• ½ cup of finely chopped spinach (or kale)
• Salt
• Pepper

1. Preheat the oven to 350F.
2. In a blender, combine eggs, pinch of salt, 1 sprinkle of pepper, cottage cheese, and mozzarella cheese. Blend for 20-30 seconds.
3. Place a silicone muffin tin on top of a baking sheet and spray it with non-stick spray for 1 second.
4. Add bell peppers and spinach to each muffin cup; pour the egg mixture until it fills each cup by 1/2 to 3/4. Optionally, stir gently with a chopstick.
5. Carefully place the baking sheet with the muffin tin in the oven on a lower rack. Fill the baking tray with boiling water up to the halfway mark.
6. Bake without opening the oven for at least 25 minutes (or until set). Keep an eye on it, as it may take up to 30 minutes.
7. Allow the muffins to rest for 5 minutes before enjoying.
8. Store leftovers in the fridge for up to 3 days. If freezing, cool them down and store for up to 2 months. Defrost in the fridge and reheat in the microwave when needed. Enjoy! 😊

Macros per full recipe (about 5 muffins)

Calories: 216 Cals
Fat: 9.1 g
Carbs: 5.8 g
Fiber: 8 g
Protein: 28.2 g