Skip the Starbucks line and make these healthy Egg White Bites at home instead! They’re a protein-packed, grab-and-go breakfast perfect for busy weekday mornings. All you need are egg whites, cottage cheese, red bell pepper, spinach, and a few simple seasonings!

Fluffy egg white bites are shown on a plate near a bell pepper.

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

The aroma of fresh ground coffee, the cozy ambiance, and the predictable taste of my ½-caff iced Americano with oat milk. And, of course, those fluffy roasted red pepper egg white bites.

For years I was pretty disappointed with their breakfast selection, only offering high-calorie and carb-laden treats. But when the sous vide egg bites were released, it was love at first bite! They were fluffy, full of flavor, and a MUCH healthier way to start the day.

But daily Starbucks runs aren’t in the budget, so I set out to replicate them at home, even dissecting their nutrition labels for clues. And guess what? They’re a breeze to make, especially with my ingredient shortcut below!

(Check out these Breakfast Egg Muffins for a heartier version of these Egg White Bites!)

Egg whites, cottage cheese, shredded cheese, bell peppers, spinach, green onions, and seasonings are the ingredients for this recipe.
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Ingredients You’ll Need

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

  • Egg whites. You’ll need a dozen egg whites. (See the quick tip below!)
  • Red pepper. Fresh or roasted both 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.

Ingredient Shortcut Tip

You can buy liquid egg whites in a carton at most grocery stores. (Often called Egg Beaters). You will need 3 tablespoons in place of 1 egg white.

How to Make Egg White Bites at Home

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

1. Whisk the Egg 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.

Eggs are whisked together with seasonings in a bowl.

2. Fold in the 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.

3. Pour into Muffin Pan

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.

4. Bake in the Oven

Place the pan in an oven preheated to 350℉ and cook 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.
A hand is shown holding up a low-carb egg white bite.


Are egg white bites healthy?

This recipe for egg white bites is very healthy! The combination of egg whites with vegetables yields many nutrients like proteins, vitamins, and minerals while being fairly low in calories and fat.

What is in Starbucks Egg White Bites?

Starbucks includes egg whites, spinach, red peppers, green onions, cheese, and seasonings in their bites. They also have a kale and mushroom version as well as a bacon and gruyere one.

How do I make egg white bites?

To make egg white bites, whisk egg whites and seasonings, then add in vegetable, meat, or cheese mix-ins. Pour mixture into greased muffin tins and bake at 350℉ for about 20 minutes.

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.
A plate of egg white bites are served for a healthy, low-carb breakfast.

Make it a Meal

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

More Breakfast Recipes

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

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4.94 from 31 votes

Egg White Bites (Starbucks Copycat)

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.
Fluffy egg white bites are shown on a plate near a bell pepper.
Yield 12 egg white bites
Prep 10 minutes
Cook 22 minutes
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  • 2 ¼ cups liquid egg whites or 12 egg whites
  • ½ cup red bell pepper finely diced
  • ½ cup Monterrey jack cheese
  • ½ cup cottage cheese 2-4%
  • ½ cup spinach finely chopped
  • 2 Tbsp. green onions finely chopped
  • ½-1 tsp. hot sauce such as Tobasco
  • ¼ tsp. garlic powder
  • ½ tsp. salt to taste
  • ¼ tsp. black pepper to taste
  • Fresh parsley optional


  • Preheat oven to 350 degrees.
  • Add egg whites, hot sauce, garlic powder, salt, and pepper to a large bowl with a spout or measuring cup and whisk until well combined.
    2 ¼ cups liquid egg whites, ½-1 tsp. hot sauce, ¼ tsp. garlic powder, ½ tsp. salt, ½ cup red bell pepper
  • Mix in the cheeses, bell pepper, spinach, and green onions. Stir until just combined.
    ½ cup Monterrey jack cheese, ½ cup cottage cheese, ½ cup spinach, 2 Tbsp. green onions
  • Spray a 12-cup muffin pan with non-stick cooking spray and fill each one to ¾ full. Bake in the preheated oven for 20-22 minutes, or until the eggs are set and no longer jiggly.
  • Serve immediately with a sprinkle of fresh parsley and enjoy!
Last step! If you make this, please leave a review letting us know how it was!

Tap stars to rate!

4.94 from 31 votes



Meal Prep and Storage

  • To Prep-Ahead: Purchase egg whites to save time. Chop vegetables up to 1-2 days before or shred cheese up to 3-5 days before.
  • To Store: Place bites in an airtight container and 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.
  • To Reheat: Cover bites in a damp paper towel and warm in microwave until heated through.


Calories: 35kcal, Carbohydrates: 2g, Protein: 6g, Fat: 1g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g, Cholesterol: 1mg, Sodium: 197mg, Potassium: 39mg, Fiber: 1g, Sugar: 1g, Vitamin A: 718IU, Vitamin C: 9mg, Calcium: 11mg, Iron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Made this recipe?Leave a comment below!
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Recipe Rating


  1. 5 stars
    I’ve made these 4 times now and they were good but always fell flat. I finally followed someone else’s advise and used a silicone mold. They came out perfect!! I usually use whatever cheese and bell pepper I have on hand. They fluffed up nicely. I also used Kirkland egg whites and they worked just fine.

    1. Yay! So happy to hear you enjoyed the recipe, Tynisha! I’m glad you were able to make them work! Thanks so much for taking the time to leave a comment and rating!

  2. 3 stars
    I followed the recipe exactly, but my bites turned out very flat. They tasted fine, but they looked like egg white cookies (sigh). I used boxed egg whites and several real egg whites. They did rise and puff up nicely, but as soon as I removed them from the oven they deflated like pancakes. I will try again and hope for better results next time.

    1. Hi at Lori. I’m sorry it didn’t turn out quite right. Boxed egg whites don’t always fluff up as much as regular, but no matter what they will deflate some upon removal. Let me know how the next batch turns out.

      1. 5 stars
        I’m not one to give up, so I kept trying . . . and then I discovered this great hack: use silicone muffin molds and put them in the muffin tray. Fill all the way to the top (Note: I used a combo of colby jack and guyere, added sauteed onions and red bell peppers, and used crumbled bacon in half and left over sirloin in the other half. PERFECTION! They were just like cupcakes! No deflating! And there is no sticking to the pan because the silicone molds just peel off easily. Third time’s a charm!

  3. Hello!
    I have made Sous vide egg bites in my instant pot many times… for many years!!!!
    I have a few questions for you… I hope you don’t mind, and are able to answer?

    I love them, but they never got the “crunch” edges. If I cook them in the oven, will I get them? If I make in my instant pot, do you have any suggestions on how I could obtain the Starbucks 0crunch”?

    When I mix the eggs whites, can I mix (just until blended) the cheese and egg whites in my nutribullet without changing the outcome?

    I have silicone molds for egg bites that I use in my instant pot, do you know if I could use in the oven?
    Embarrassingly, I must admit I don’t have cupcake tins! They got tossed after my 120# weight loss!
    My apologies for bombarding you with many questions!!!!

    Thank you in advance for your help!!!

    1. Yes you can use the silicone molds. But, though they will be slightly “crunchier” but can always pop under the broiler for even more of a crunch at the end. And yes, can use a blender. It might incorporate more air but should still work! I love the questions!

  4. 5 stars
    Just tried this recipe for the first time, and it’s a keeper…delicious! I didn’t have any spinach on hand so I chopped up some broccoli and blanched it quickly.

    1. Yay! So happy to hear you enjoyed the recipe, Katherine! That sounds delicious. Thanks so much for taking the time to leave a comment and rating!

    1. While you can, it might end up a little runny. Maybe try reducing the yogurt by half? Let me know how it turns out!

  5. Do you have an idea of what I can substitute the Monterrey jack cheese for to help the muffin retain the right consistency?