Egg White Sausages – Easy Protein-Packed Snack

Healthy Egg White Snacks for Kids and Adults

Looking for a tasty snack that’s low in fat, low in carbs, and packed with protein?

These egg white sausages are your answer!

Perfect for anyone who loves sausages but wants a healthier alternative, this recipe is easy, delicious, and made entirely from egg whites — no preservatives, no processed meat, just pure protein goodness.

🥚 Egg White Sausage vs. Muffin-Style Egg White Bites

Okay friends, let’s talk about this — I know a lot of you love those cute little muffin-style egg white bites you see at coffee shops or in recipes online.

They’re baked in muffin tins, usually packed with cottage cheese, shredded cheese, or even veggies.

They’re creamy, tasty, and super convenient if you’re grabbing breakfast on the go.

But here’s the thing — my Egg White Sausage is totally different (and in my opinion, just as amazing!).

We’re talking simple, clean ingredients: just egg whites, garlic powder, green onions, a little salt and pepper. No cheese, no added fats, no processed stuff.

We steam it in sausage casings, which gives it a firmer, bite-worthy texture — kind of like a real sausage, but lean and healthy.

So yes, both are high-protein snacks, but my version is low-fat, low-carb, and totally homemade.

It’s an excellent choice for those of us who want a satisfying, protein-packed snack without compromising on taste.

What You’ll Need

• Egg Whites – The star ingredient, packed with lean protein.
• Garlic Powder – Adds a warm, savory depth of flavor.
• Ground Black Pepper – Brings a hint of spice and aroma.
• Salt – Enhances all the flavors in the sausage.
• Chopped Green Onions – Adds freshness and a mild oniony bite.
• Sausage Casing – Holds the mixture together and gives it that classic sausage shape.

Why You’ll Love This egg white sausages Recipe 🩷

• High in protein, low in fat and carbs
• Perfect for breakfast, snacks, or meal prep
• Quick and easy to make at home
• A great alternative for anyone avoiding processed sausages

How to Cook Egg White Sausages

1. Mix egg whites, garlic powder, pepper, salt, and green onions.
2. Fill sausage casing, tie ends tightly.
3. Steam 8-10 minutes or until cooked.
4. Remove ties and pan-fry lightly.

Pro Tip: Serve warm for breakfast or chop them into bite-sized pieces for high protein egg white bites that make great healthy egg white snacks anytime.

💡 If you don’t have a steamer pot, you can use a stainless steel steamer tray placed inside a pot or a large pan to steam.

What to Serve With

Looking for the perfect sides to round out your meal? Here are some tasty ideas:

🥗 Starter: Pickled cucumber salad or spinach salad

🥩 Main Course: Grilled teriyaki chicken or cucumber Soup

🍛 Side Dish: Boiled carrots or quinoa

🍰 Dessert: Easy Air Fryer Banana Brownie

Egg White Sausage: Healthy, Protein-Packed Snack

🍴 Perfect After-School Snack

Yes, I totally think these Egg White Sausages are fantastic for after-school snacks!

They’re high in protein, which helps keep kids full and energized, and they’re low in fat and carbs, so you don’t have to worry about giving them something too heavy or processed.

Because they’re soft, flavorful, and easy to eat, even picky kids usually love them.

You can steam a batch ahead of time, then slice or reheat them after school — no fuss, no mess, and no preservatives like store-bought sausages.

Fun Serving Tips for Kids:

• Dip it! Serve with a little ketchup, mild mustard, or spicy yogurt dip.
• Mini bites: Cut into small pieces and pack in a lunchbox with fresh veggies.
• Breakfast-for-snack: Pair with a slice of whole-grain toast or fruit for a mini meal.
• Roll it up: Wrap in a small tortilla with cheese and lettuce for a fun little snack wrap.

It’s a quick, healthy snack that satisfies cravings and gives your kids a little protein boost before homework or sports practice — and they’ll probably ask for seconds! 😄

These sausages are perfect for healthy egg white bite recipes, high-protein snacks, or even a quick breakfast on busy mornings.

Steam them for a soft, juicy texture, then pan-fry for a golden finish.

Whether you’re meal-prepping, looking for a post-workout boost, or making a kid-friendly after-school snack, these egg white sausages are a delicious, nutritious option that’s easy to customize with your favorite herbs and spices.