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High Protein Egg Bites: A Healthy Snack for Dental Clinicians

  • Steph Botts
  • Jan 6
  • 2 min read

If you work in dentistry, you already know the struggle. You open the breakroom… and it’s donuts, cookies, leftover pizza, or nothing at all. I've been there and those are hard to resist when you're hangry!


While those treats are fun, they don’t exactly support energy, focus, or muscle health—especially when we’re on our feet, gripping instruments, and trying to protect our musculoskeletal system all day long.


That’s why I love having high-protein, low-calorie snacks on hand—like these High-Protein Egg Bites. They’re light, satisfying, and versatile!


Why Protein Matters for Dental Clinicians


Protein helps support:

  • Muscle repair and injury resistance

  • Stable energy (no afternoon crashes)

  • Fewer sugar cravings between patients


These egg bites are a perfect alternative when cravings hit and the cookie tray starts calling your name.


High-Protein Egg Bites (Sweet Version)


Per bite: ~40 calories | ~4g protein. Light, fluffy, and surprisingly satisfying.


Ingredients

  • 250 grams pasteurized egg whites (cartoned, room temp)

  • 1 scoop (30g) protein powder of choice (I used chocolate)

  • 1 tsp vanilla extract (optional)

  • A few berries (you only need a couple)

  • 6–7 grams chocolate chips (about 8–10 chips)

  • Non-stick spray

  • Silicone molds or muffin tin


Instructions

Preheat oven to 400°F.


Whip egg whites in a mixer until stiff peaks form (they should stay in the bowl if tipped upside down).

Mix in vanilla extract if using.


Gently fold in protein powder—careful not to deflate the egg whites.




Spray molds/tin with non-stick spray.


Scoop egg white mixture into molds and create a small depression in the center.


Add a couple berries and a few chocolate chips.




Top with remaining egg white mixture.


Bake for 11–12 minutes.

Let cool and enjoy!









Storage tip:Store in the fridge (they will deflate slightly). When ready to eat, I usually microwave for 10–15 seconds and devour like an absolute animal.
















Savory Option (No-Carb “Dinner Roll” Hack)

Not feeling sweet? Skip the fillings and season the egg whites with:

  • Garlic powder

  • Onion powder

  • Black pepper

  • Or any seasoning you love


They bake up into a fluffy, no-carb option that pairs great with meals—or as a quick savory snack.


Want More Easy, Clinician-Friendly Recipes?


I share simple, realistic recipes like this (plus ergonomics, posture tips, and lifestyle support) inside my VIP Posture Club.


👉 Did you know I have a club? There are options for everyone—whether you’re just getting started or want deeper support.


Right now, for a limited time, save 50% off my clubs with my Founders special (use code Founder at checkout).


If you’re ready to fuel your body and protect your career longevity, check it out, I'd love to have you! 💛

 
 
 

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