Egg White Bites

Try out this Egg White Bites Recipe for a protein-filled, grab-and-go breakfast. All you need to make this healthy recipe are egg whites, red pepper, spinach, and seasonings. Skip the Starbucks line and make this healthy copycat dish at home.

Confession time. I am EXTREMELY basic. Well, at least in the sense that I absolutely LOVE Starbucks.

The smell of the fresh ground coffee, the cozy ambiance at every location, the predictable taste of my ½ caff iced Americano with lots of oat milk. And, of course, those fluffy roasted red pepper egg white bites.

For years I was pretty disappointed with their breakfast selection, only touting high-calorie, gluten and carb-laden treats. But when the sous vide egg bites were released, it was love at first taste!

They were fluffy, full of flavor, and a MUCH healthier way to start the day.

But since the wallet can’t exactly afford a morning trip to the coffee shop every day, I made it my mission to recreate those delightful bites at home. (Going so far as to look at the EXACT ingredients they use on their nutrition label!)

And boy are they so quick and easy to make. Especially when you use the ingredient shortcut I’m going to show you below!

Check out these Breakfast Egg Muffins for a heartier version of these Egg White Bites.

Ingredients

The simple ingredients you need to make these Egg White Bites include:

• Egg whites – You’ll need a dozen. Quick trick: buy liquid egg whites at the store. You will need 3 tablespoons in place of 1 egg white. You can find regular egg beaters at most stores or organic brands at Sprouts or Whole Foods.
• Red pepper – Fresh (for a healthier option) or roasted (for more flavor) work. Either way, chop peppers into small pieces. If using roasted, be sure to drain extra liquid and dab to dry.
• Spinach – Finely chopped so it evenly disperses.
• Shredded cheese – Monterrey jack is what Starbucks uses, but you can switch for Mozzarella, cheddar, or even gruyere depending on your preference and what you have on hand!
• Cottage cheese – Aim for at least 2%, 4% is even better. If there is less fat than this, the cheese will make the bites extremely watery.
• Hot sauce – Just a touch. Tobasco or Sriracha can also be used. Or, omit to avoid the heat.
• Seasoning – Garlic powder, salt, and black pepper are all you need here.

How to Make Egg White Bites

The basic steps for making these Egg White Bites are simple to follow. See the recipe card below for more detailed ingredient amounts.

Whisk Whites

Either crack and separate eggs placing only the whites in the bowl or opt for liquid egg whites from a carton. Pour into a bowl with a spout or at least a 6-cup measuring cup. It will be MUCH easier to get the mixture into the muffin tins this way!

Add the seasonings to the egg mixture. Beat well until everything is combined.

Mix Add-Ins

Prepare the vegetables and cheese by chopping the spinach, green onions, and red peppers.

If you are using roasted red peppers, be sure to drain any extra liquid and dab to dry. Any excess moisture will make the bites soggy.

Add the vegetables, shredded cheese, and cottage cheese directly to the mixing bowl. Again, aim for at least 2%, if not even 4% fat cottage cheese.

Give everything a good stir to combine.

Spray and Pour

Many people notice that dishes like egg bites stick to the tins. If you are using an older pan that is scratched, this will very likely happen. Use a newer pan and liberally cover the insides with non-stick cooking spray.

Alternatively, use silicone molds to easily pop them out when cooked.

Fill muffin cups ¾ full with the egg mixture. When they’re all poured, stir the filling to ensure everything is well mixed.

Bake in Oven

Place the pan in an oven preheated to 350℉. Set the timer for 20-22 minutes.

Warning! These bites will rise A LOT around 15 minutes, but they will not be fully cooked. Wait until at least 18 minutes to check for doneness. The egg bites will be solid in the middle, slightly brown on the outside, and no longer shiny.

When they are fully cooked, leave them to cool slightly on the counter. Sprinkle with fresh parsley and enjoy!

(You can also check out these Sous Vide Egg Bites for a different method of cooking!)

Meal Prep and Storage

• To Prep-Ahead: Purchase egg whites in a carton and shredded cheese to save time. Chop vegetables up to 1-2 days in advance.
• To Store: Place bites in an airtight container. Keep in the fridge for up to 3-5 days.
• To Freeze: Wrap tightly in plastic wrap and store in the freezer for up to 2-3 months. Note, freezing egg white bites will change their texture.
• To Reheat: Warm in microwave until heated through.

Dietary Modifications

As listed, the recipe below is already Gluten-free, Paleo, Vegetarian, Low-Carb, and Keto as written. Here are some adjustments and substitutions you can make to help it fit your other dietary requirements.

• Dairy-free: Leave out the cheese, or use a dairy-free version.
• Whole30: Don’t use any cheese.

FAQs

Expert Tips and Tricks

• Buy the whites. To save time, buy egg whites in a carton from the store.
• Find a spout. Mix the ingredients in a bowl or large measuring cup with a spout to make pouring a cinch.
• Chop ’em small. Finely dice the vegetables so they mix well into the bites.
• Grease well. Thoroughly cover the muffin tins with non-stick cooking spray to avoid a mess.
• Don’t cheat! Let the egg white bites cook at least 18 minutes, even if they rise and look done before.

Make it a Meal

Pair these egg white bites with any of these dishes to make a healthy meal:

• Sweet Potato Hash Browns
• Chocolate Chia Seed Pudding
• Bacon
• Pumpkin Banana Bread
• Savory Waffles

More Breakfast Recipes

If you’re a breakfast-for-any-meal kind of person, you can’t go wrong with the following:

• Corned Beef Hash and Eggs
• Cajun Shrimp and Grits
• Hashbrown Breakfast Casserole
• Healthy Oatmeal Breakfast Cookies
• Mini Quiche