Vegetarian

Keto Low-Carb Egg White Omelet Vegetable Bites

Keto Low-Carb Egg White Omelet Vegetable Bites

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This post is sponsored by AllWhites but the content and opinions expressed here are my own.

Keto Low-Carb Egg white omelet vegetable bites are a quick and easy gluten-free, pressure cooker recipe. This high-protein breakfast is great for vegetarians and anyone following a keto lifestyle or ketosis dieting. These bites are freezer friendly and pack well for post-workout breakfast on-the-go. Enjoy two egg bites totaling 20 grams of protein!

chopped red and green peppers and chopped onions on a purple cutting board

I am in need of a new breakfast routine! One that includes protein! 2018 has been incredibly busy for me. Being more busy brings on more stress. I have spent the last few months working on my cookbook. It has been such a great experience! It has been really exhausting, too.

shredded cheese on a cutting board with a cheese grater

I have realized that my morning routines have been thrown off because I am a lot more tired. I was also getting a lot less sleep. Now that I have finished writing the book, I have a little more time on my hands! YAY! So I am getting back into my morning routine, which includes early morning workouts.

egg whites in a blender with a bowl of whipping cream and cottage cheese

I am also adding two a day workouts a few days each week. My two a days include a morning workout before work and then another workout over lunch. I am in need of protein fuel!

Keto Low-Carb Egg White Omelet Vegetable Bites on a plate

This recipe uses AllWhites®, which are a convenient, fat-free, cholesterol-free, and low-calorie source of lean protein. These eggs whites have half the calories of traditional whole eggs. You can enjoy AllWhites, uncooked, in salad dressing recipes, shakes, smoothies, desserts like tiramisu and more, without fear of foodborne illness.

Keto Low-Carb Egg White Omelet Vegetable Bites on a white plate

AllWhites contains 100% real liquid egg whites. Each serving contains 5 grams of protein, 0 grams of fat and only 25 calories, making it perfect for post-workout fuel. This egg bites recipe has 26 grams of protein. That is definitely great for my macros!

Keto Low-Carb Egg White Omelet Vegetable Bites on a white plate

Are you looking for more high protein recipes? Be sure to check out these recipes:

Healthy Egg White Muffins
Protein Packed Power Smoothie
Spinach Feta Egg White Bites
Eggtastic Mediterranean Energy Bowl
Naturally Sweetened Creamsicle Smoothie
Power Protein Poached Egg Whites
Strawberry Protein Pancakes

Keto Low-Carb Egg White Omelet Vegetable Bites

Keto Low-Carb Egg White Omelet Vegetable Bites with a bowl of vegetables

I am thrilled that I have FREE coupons for an AllWhites Giveaway to hand out for this product! One reader will be selected and will receive three coupons. 

Simply answer this question in the comments below: What are you using protein to fuel? Is it your favorite hobby, workout, activity, etc? Share your response in the comments below and you will be entered to win.

woman sitting at a table eating frittata

Keto Low-Carb Egg White Omelet Vegetable Bites
5 from 2 votes
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Keto Low-Carb Egg White Omelet Vegetable Bites

Keto Low-Carb Egg white omelet vegetable bites are a quick and easy gluten-free, pressure cooker recipe. This high-protein breakfast is great for vegetarians and anyone following a keto lifestyle or ketosis dieting. These bites are freezer friendly and pack well for breakfast on-the-go.

Course Breakfast, Snack
Cuisine American
Keyword Keto Low-Carb Egg White Omelet Vegetable Bites
Prep Time 10 minutes
Cook Time 12 minutes
natural release of steam 10 minutes
Total Time 32 minutes
Servings 9
Calories 94 kcal
Author Stay Snatched

Ingredients

  • 3/4 cup AllWhites® egg whites
  • 1/4 cup cottage cheese
  • 1/4 cup heavy whipping cream
  • 1 cup shredded cheddar cheese
  • 1/4 finely chopped red pepper 1/4 of a whole pepper
  • 1/4 finely chopped green pepper 1/4 of a whole pepper
  • 1/4 cup finely chopped onion
  • 1/4 cup spinach I used frozen and drained
  • 2 tablespoons chopped mushrooms
  • salt and pepper to taste
  • 1 teaspoon garlic powder
  • 1 cup water

Instructions

  1. Add the egg whites, cottage cheese, whipping cream, shredded cheese, salt and pepper to a blender. Blend for 30-45 seconds until well blended.

  2. Add 1 cup of water to a pressure cooker Add a trivet or basket to the cooker.

  3. Carefully, add the baby-food container to the pressure cooker. 

  4. Either pour the mixture or use a ladle, spoon the egg mixture into each of the compartments of the baby-food container.

  5. Top with the chopped peppers, spinach, onions, and mushroom.

  6. Cover the baby food container with foil.

  7. Place the lid on the pressure cooker and seal. Set the pressure cooker to the Steam setting. Cook for 12 minutes.

  8. Allow the steam to naturally release for 10 minutes, instead of immediate quick release.

  9. Press the release button, open the pot, and remove the container.

  10. Allow the egg bites to cool for a few minutes.

  11. To remove the bites, I carefully pushed up on the bottom of each. From there, each should slide right out.

Recipe Notes

You will need a 9 bite compartment pressure cooker accessory for this recipe. Baby food containers (to make your own baby food) work well.

air fryer southwestern egg rolls cut in half with black beans, corn and red peppers spread out on a brown cutting board

Air Fryer Vegetarian Southwestern Egg Rolls with Avocado Ranch

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 This post may contain affiliate links. Please read my full disclosure here.
 

Air Fryer Vegetarian Southwestern Egg Rolls with Avocado Ranch is a quick and easy healthy recipe that rivals Chili’s Tex Mex Southwestern Egg Rolls Recipe. These crispy, crunchy rolls are loaded with black beans, corn, diced tomatoes, red onions, and cilantro. The creamy dipping sauce is loaded with flavor!

Calories: 265    Fat: 3G      Net Carbs: 39G      Protein:  11G

If you love egg rolls, you should try my Beef Taco Egg Rolls as well!

Here is a link to the Air Fryer used in this recipe.

Power Air Fryer XL 5.3 Quart
Power Air Fryer XL 5.3 Quart
List Price: $149.99
Price Disclaimer

A lot of restaurants have variations of Tex Mex egg rolls on their menus. Two that stick out to me are Chili’s and The Cheesecake Factory. If you loved those egg rolls, then keep scrolling, and check out my latest experiment. 

red, orange, and yellow peppers diced in multi colored bowls and red onions in a blue bowl

I love fresh ingredients! I also really like colorful food. You may take one look at that recipe card below and run for the hills because the ingredient list looks long. WAIT! A lot of the ingredients are totally optional.

egg roll filling close up shot in egg roll wrapper

Obviously, omit the things that you do not like. If you are strapped for time and need a recipe with just a handful of ingredients, cut out the items that you aren’t married to! OR….if you love color apps like I do, leave them in. You will love them!

egg roll in an uncooked wrapper

Fold the wrappers diagonally to close. Press firmly on the area with the filling, cup it to secure it in place. Fold in the left and right sides as triangles. Fold the final layer over the top to close. Use the cooking brush to wet the area and secure it in place. 

8 egg rolls in an uncooked wrapper

If you have never rolled an egg roll before,  your first one may look like a practice roll. Don’t worry, you will get better with the second one.

air fryer southwestern egg rolls cut in half with black beans, corn and red peppers spread out on a brown cutting board

The recipe ingredient list does not include jalapenos. I used Trader Joe’s Taco Seasoning for this recipe. It already has a spicy kick to it. Feel free to do as you wish. If you want spice, go for the jalapenos! Add them to the skillet when you add the multi-colored peppers.

air fryer southwestern egg rolls spread out on a brown cutting board

avocado ranch dip in a red bowl

This avocado ranch dipping sauce may be the best sauce I have come up with to date. I also love how quick and easy it is to make. Avocado is loaded with monounsaturated fat. That is the GOOD FAT. The avocado actually accounts for a chunk of the calories and fat noted in the macros above. Keep in mind, it’s good for you.  🙂 

air fryer southwestern egg roll cut in half with avocado ranch dip

I often substitute sour cream for plain, non-fat Greek yogurt. It also adds additional protein!

air fryer southwestern egg roll cut in half with avocado ranch dip

More Air Fryer Recipes:
Air Fryer Homemade Pop Tarts
Air Fryer Southern Style Pork Chops
Air Fryer Fried Shrimp Po Boy
Air Fryer Old Bay Crab Cakes
 Air Fryer Mozzarella Sticks
Air Fryer Garlic Parmesan Breaded Fried Chicken Wings
Air Fryer Parmesan Truffle Oil Fries
Air Fryer Sweet Potato Fries with Garlic Truffle Aioli
Air Fryer Sriracha Honey Bourbon Fried Chicken Wings
Air Fryer 3 Ingredient Fried Catfish
Air Fryer Bang Bang Panko Breaded Fried Shrimp
Air Fryer Apple Cinnamon Dessert Empanadas
Air Fryer Beef Taco Fried Egg Rolls

Helpful tools and ingredients for this recipe:

Egg Roll Wrappers

Hidden Valley the Original Ranch Dip Mix

Pin this recipe for later here.

air fryer southwestern egg rolls cut in half with black beans, corn and red peppers spread out on a brown cutting board
5 from 3 votes
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Air Fryer Vegetarian Southwestern Egg Rolls with Avocado Ranch

Air Fryer Vegetarian Southwestern Egg Rolls with Avocado Ranch is a quick and easy healthy recipe that rivals Chili's Southwestern Egg Rolls Recipe. These crispy, crunchy rolls are loaded with black beans, corn, diced tomatoes, red onions, and cilantro. The creamy dipping sauce is amazing!

Course Appetizer, dinner, lunch, Side Dish
Prep Time 20 minutes
Cook Time 12 minutes
Total Time 32 minutes
Servings 8
Calories 265 kcal

Ingredients

  • 1/4 red onion chopped
  • 2-3 garlic cloves chopped
  • 16 egg roll wrappers
  • 1/2 red pepper chopped
  • 1/2 yellow pepper chopped
  • 1/2 orange pepper chopped
  • 1/4 cup shredded cheese I used sharp cheddar
  • 8 oz low-sodium black beans (drained)
  • 1 can diced tomatoes and chilis (drained) I used Rotel
  • 1 cup frozen kernel corn
  • 2 teaspoons cilantro chopped
  • 1/2 lime juice of
  • 1/4 packet Taco Seasoning I used Trader Joe's
  • cooking oil
  • cup of water

Avocado Ranch Dip

  • 8 oz sour cream I used fat-free
  • 1 avocado
  • 1/2 packet Hidden Valley Ranch Dip Seasoning

Instructions

  1. Heat a skillet on medium-high heat. Add the garlic and onions. Cook for 2-3 minutes until fragrant.

  2. Add all of the peppers to the skillet. Mix well. Cook for 1-2 minutes

  3. Add the black beans, corn, tomatoes, and cheese. Cook for 2-3 minutes.

  4. Drizzle the fresh lime juice throughout. Add the cilantro and taco seasoning. Stir.

  5. Lay the egg roll wrappers on a flat surface. Dip a cooking brush in water. Glaze each of the egg roll wrappers with the wet brush along the edges. This will soften the crust and make it easier to roll. 

  6. Use 2 egg rolls for each. I chose to double roll the egg rolls to prevent them from leaking. If the brand of egg roll wrappers you purchased is pretty thick, you may only need one wrapper and no need to double up. 

  7. Load the mixture into each of the wrappers. 

  8. Fold the wrappers diagonally to close. Press firmly on the area with the filling, cup it to secure it in place. Fold in the left and right sides as triangles. Fold the final layer over the top to close. Use the cooking brush to wet the area and secure it in place. Spray each egg roll with cooking oil.

  9. Load the egg rolls into the pan of the Air Fryer. Spray with cooking oil.

  10. Cook for 8 minutes at 380 degrees. Flip the egg rolls. Cook for an additional 4 minutes.  Cool before serving.

Avocado Ranch Dip

  1. Peel the avocado and remove the pit. Mash the avocado in a bowl. I like to use a potato masher.

  2. Add the sour cream and ranch seasoning. Stir well to combine.

Recipe Notes

If this recipe list looks long and overwhelming, trim down some of the ingredients! I love colorful egg rolls, especially for serving while hosting. Feel free to omit the multi-colored peppers if you aren't into them.

If you like really crispy egg rolls, cook them for 4-5 minutes longer than the timing noted above. Use your judgment. 

Taste your avocado ranch dip after preparation. Determine if you feel you need to use the full packet vs half of the packet.

Feel free to add jalapenos to this recipe for added spice! The Trader Joe's Taco Seasoning noted above has a small kick to it.

If you want cheesy egg rolls, add more cheese than what is listed in this recipe. I would recommend adding it to the egg roll after you have loaded in the veggie mixture, right before sealing.

I often substitute sour cream for plain, non-fat Greek yogurt. It also adds additional protein!

 

Liniqia