Quick Bites · High Protein
Egg White Cottage Cheese Bites (24g Protein)
A 123-calorie snack with 24 grams of protein. Hard-boiled egg whites are topped with seasoned nonfat cottage cheese and fresh dill for a satisfying, no-cook bite.
Nutrition per serving
- Protein
- 24 g
- Calories
- 124
- Carbs
- 3 g
- Fat
- 2 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 4 large egg whites — hard-boiled, from 4 large eggs
- 0.25 cups nonfat cottage cheese
- 0.5 tbsp fresh dill — chopped
- 0.125 tsp black pepper — to taste
- 0.125 tsp salt — to taste
Steps
- Halve the hard-boiled egg whites lengthwise, creating 8 pieces.
- Mix cottage cheese with fresh dill, salt, and pepper in a small bowl.
- Spoon approximately 1 tablespoon of the cottage cheese mixture onto each egg white half.
- Serve immediately or refrigerate for up to 2 days.
Why This Works
Hard-boiled egg whites deliver 3.6 grams of protein per white with just 17 calories and zero fat (USDA FoodData Central). Four egg whites provide 14.4 grams of pure protein. Nonfat cottage cheese contributes another 7 grams of protein per quarter cup while adding only 40 calories. Together, you get 24 grams of protein for 124 calories, a protein-to-calorie ratio of nearly 20%, making this one of the most efficient protein snacks available. The cottage cheese's creamy texture contrasts with the firm egg white base, and fresh dill adds an herbal note that brightens both components.
Hard-Boiling Tips
For properly cooked egg whites every time, place eggs in a single layer in a pot and cover with cold water by 1 inch. Bring to a rolling boil over high heat, then immediately cover the pot and remove from heat. Let stand 10-12 minutes for fully set whites with no gray ring around the yolk. Transfer eggs to an ice bath for 5 minutes to stop cooking and make peeling easier. Gently crack and roll eggs on the counter before peeling under cool running water. The water helps separate the membrane from the white. Store hard-boiled eggs refrigerated for up to 5 days.
Make It Your Own
Add a pinch of smoked paprika or everything bagel seasoning for extra flavor. Swap dill for chives, parsley, or cilantro. For a spicier version, mix a few drops of hot sauce into the cottage cheese. Try a squeeze of lemon juice to brighten the cottage cheese mixture. For Mediterranean flair, add minced sun-dried tomatoes and a pinch of dried oregano. You can also use the egg yolks for another recipe; save them for custards, hollandaise, or enriching pasta dough.
Sources Research-Backed
Frequently Asked Questions
How long do egg white cottage cheese bites last?
3-4 days refrigerated. Store assembled bites in an airtight container. The cottage cheese topping may release a small amount of liquid. This is normal. For best texture, make the cottage cheese mixture ahead but assemble bites fresh.
Are egg white cottage cheese bites gluten-free?
Yes. Egg whites and cottage cheese are naturally gluten-free. Be cautious with seasonings. Some everything bagel blends contain wheat. Stick with simple spices like paprika, dill, and black pepper for guaranteed gluten-free.
How do I hard-boil eggs perfectly?
Place eggs in cold water, bring to boil, cover, and remove from heat. Let sit 10-12 minutes for fully cooked whites. Immediately transfer to ice water for 5 minutes. This stops cooking and makes peeling easier. Peel under running water.
Can I meal prep these protein bites?
Yes. Hard-boil eggs up to 5 days ahead. Make the seasoned cottage cheese mixture 2-3 days ahead. Assemble bites fresh each day or prep 2 days at a time. Keep components separate for longest shelf life.
