These egg white bites are not only low in calories and carbs but also high in protein, making them a great choice for a healthy start to your day. They’re easy to make in batches, freeze well, and are customizable with your favorite add-ins. The red pepper adds a natural sweetness and a pop of color that brightens every bite. They’re also portable, making them a great on-the-go option.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
egg whites roasted red pepper, finely chopped shredded cheese (such as feta, cheddar, or mozzarella) spinach or kale (optional) milk or non-dairy milk salt black pepper garlic powder (optional) cooking spray or oil for greasing the muffin tin
Directions
Preheat the oven to 350°F (175°C) and lightly grease a muffin tin.
In a mixing bowl, whisk together the egg whites, milk, salt, pepper, and garlic powder if using.
Stir in the chopped roasted red pepper, cheese, and optional greens like spinach or kale.
Pour the mixture evenly into the muffin cups, filling each about ¾ full.
Bake for 20–25 minutes or until the egg whites are set and lightly golden on top.
Let the bites cool in the tin for a few minutes before removing.
Serve warm or store for later use.
Servings and timing
This recipe makes approximately 12 egg white bites (6 servings of 2 bites each). Prep time: 10 minutes Cook time: 20–25 minutes Total time: 30–35 minutes
Variations
Spicy Kick: Add diced jalapeños or a dash of hot sauce to the mixture.
Southwest Style: Include black beans, corn, and a sprinkle of cumin.
Mediterranean: Mix in olives, sun-dried tomatoes, and feta cheese.
Mushroom & Onion: Sauté mushrooms and onions before folding them into the egg mixture.
No Cheese: Omit the cheese for a dairy-free version.
Whole Eggs: Substitute whole eggs for part or all of the egg whites if preferred.
Storage/Reheating
Store the egg white bites in an airtight container in the refrigerator for up to 5 days. To reheat, microwave for 20–30 seconds until warm. You can also freeze them by wrapping each bite individually or storing in a freezer-safe container. Reheat from frozen in the microwave for about 60–90 seconds.
FAQs
Can I use liquid egg whites from a carton?
Yes, liquid egg whites work perfectly for this recipe and save time.
Are egg white bites healthy?
Yes, they are high in protein, low in fat and carbs, and make a great healthy breakfast or snack.
Can I make these without cheese?
Absolutely. They will still be flavorful, especially with the roasted red pepper.
Do I need to sauté the red peppers first?
If using jarred roasted red peppers, no sautéing is needed. Just chop and add.
How do I prevent them from sticking to the muffin tin?
Grease the muffin tin well or use silicone muffin cups for easy removal.
Can I add other vegetables?
Yes, you can add chopped spinach, mushrooms, onions, or tomatoes. Just avoid adding too much moisture.
How do I know when the egg white bites are done?
They are done when the tops are firm and a toothpick inserted in the center comes out clean.
Can I double the recipe?
Yes, easily double the ingredients to make a larger batch for meal prep.
How long can I freeze egg white bites?
They can be frozen for up to 2 months if properly stored in a freezer-safe container.
What’s the best way to serve them?
Serve warm on their own or with avocado slices, toast, or a side of fruit.
Conclusion
Egg White Bites with Red Pepper are a delicious and easy way to start your day with a nutritious boost. Packed with protein and flavor, they’re ideal for meal prep and perfect for those seeking a healthy, low-carb option. With endless customization possibilities, these bites are sure to become a staple in your breakfast rotation
Egg White Bites with Red Pepper are fluffy, protein-rich mini frittatas made with egg whites, roasted red pepper, cheese, and optional greens. They’re a healthy, low-carb breakfast or snack option that’s easy to meal prep and perfect for on-the-go mornings.
Ingredients
2 cups egg whites (or liquid egg whites from a carton)
1/2 cup roasted red pepper, finely chopped
1/2 cup shredded cheese (feta, cheddar, or mozzarella)
1/2 cup chopped spinach or kale (optional)
1/4 cup milk or non-dairy milk
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp garlic powder (optional)
Cooking spray or oil for greasing the muffin tin
Instructions
Preheat the oven to 350°F (175°C) and lightly grease a 12-cup muffin tin.
In a mixing bowl, whisk together the egg whites, milk, salt, pepper, and garlic powder (if using).
Stir in the chopped roasted red pepper, shredded cheese, and optional spinach or kale.
Pour the mixture evenly into the muffin cups, filling each about ¾ full.
Bake for 20–25 minutes, or until the egg whites are set and lightly golden on top.
Let the bites cool in the tin for a few minutes before removing.
Serve warm or store in the refrigerator or freezer for later use.
Notes
Use silicone muffin cups or grease the tin well to prevent sticking.These bites can be customized with your favorite vegetables and spices.They store well in the fridge for 5 days or in the freezer for up to 2 months.Microwave for 20–30 seconds (refrigerated) or 60–90 seconds (frozen) to reheat.Omit cheese for a dairy-free version, or use plant-based cheese alternatives.
