These egg white bites are low in calories, high in protein, and full of flavor. They’re naturally gluten-free and can be made dairy-free if needed. Red peppers add sweetness and a pop of color, making each bite both pretty and tasty. Best of all, these can be made ahead and stored, so you’ll always have a nutritious option ready to grab and go.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
egg whites red bell pepper, finely chopped shredded cheese (optional, such as mozzarella or feta) salt black pepper non-stick spray or oil for greasing optional extras: chopped spinach, diced onions, herbs like parsley or chives
Directions
Preheat the oven to 350°F (175°C) and grease a muffin tin with non-stick spray or a little oil.
In a mixing bowl, whisk the egg whites with salt and pepper until frothy.
Evenly divide the chopped red bell pepper and any optional extras among the muffin cups.
Pour the egg whites into the muffin cups, filling each about three-quarters full.
Sprinkle cheese on top if using.
Bake for 18–22 minutes, or until the egg bites are set and slightly golden on top.
Let cool slightly before removing from the muffin tin. Serve warm or let cool completely for storage.
Servings and timing
This recipe makes 6–8 egg white bites (about 3–4 servings). Prep time: 10 minutes Cook time: 20 minutes Total time: 30 minutes
Variations
Add Veggies: Include spinach, mushrooms, or zucchini for extra nutrients.
Add Heat: Use diced jalapeños or a dash of hot sauce for a spicy version.
Cheese Options: Try cheddar, pepper jack, or goat cheese for different flavors.
Herb Boost: Fresh herbs like basil, parsley, or dill enhance the flavor.
Silicone Molds: Use silicone muffin cups for easy release and cleanup.
Storage/Reheating
Refrigeration: Store in an airtight container in the fridge for up to 4 days.
Freezing: Freeze cooled egg bites in a single layer, then transfer to a freezer bag. Reheat from frozen in the microwave.
Reheating: Microwave on medium for 30–45 seconds, or warm in a 300°F oven for 5–7 minutes.
FAQs
Can I use whole eggs instead of just egg whites?
Yes, you can use whole eggs if preferred. Adjust the quantity and whisk well before pouring.
How do I keep the egg bites from sticking?
Grease the muffin tin thoroughly or use silicone molds for the best results.
Are these bites good for meal prep?
Definitely. They hold up well in the fridge and freezer, making them perfect for planning ahead.
Can I make these dairy-free?
Yes, just skip the cheese or use a dairy-free cheese alternative.
Do I need to cook the red pepper first?
No, finely chopped red pepper will soften during baking, but you can sauté it first for extra flavor.
Can I add meat to these?
Yes, add cooked turkey, bacon, sausage, or ham for extra protein.
What kind of cheese works best?
Mild cheeses like mozzarella or sharper ones like cheddar both work well. Feta adds a salty tang.
Can I make these in an air fryer?
Yes, if your air fryer has silicone molds or a baking tray, you can bake them at 300°F for about 10–12 minutes.
How do I know when the egg bites are done?
They should be firm to the touch and not jiggly in the center. A toothpick should come out clean.
Are these egg bites healthy?
Yes, they’re low in fat and carbs and high in protein, especially when made without cheese or added fats.
Conclusion
Egg White Bites with Red Pepper are a simple, nutritious, and customizable option for anyone looking to eat well without sacrificing convenience. Whether you enjoy them fresh from the oven or reheated on a busy weekday, these bites are a tasty way to power your morning or fuel your snack time.
Egg White Bites with Red Pepper are healthy, protein-packed mini frittatas made with fluffy egg whites, sweet red peppers, and optional cheese or herbs. Baked in a muffin tin, they’re perfect for quick breakfasts or meal prep.
Ingredients
1 cup egg whites (about 6–8 egg whites)
1/2 cup red bell pepper, finely chopped
1/4 cup shredded cheese (optional – mozzarella, cheddar, or feta)
1/4 tsp salt
1/4 tsp black pepper
Non-stick spray or oil for greasing
Optional add-ins:
2 tbsp chopped spinach
2 tbsp diced onion
1 tbsp chopped fresh herbs (parsley, chives, or basil)
Instructions
Preheat oven to 350°F (175°C). Grease a muffin tin with non-stick spray or oil.
In a mixing bowl, whisk the egg whites with salt and pepper until frothy.
Evenly distribute the red bell pepper and any optional add-ins into the muffin cups.
Pour the egg whites into each cup, filling them about 3/4 full.
Sprinkle cheese on top if using.
Bake for 18–22 minutes, or until egg bites are set and slightly golden on top.
Let cool slightly before removing from the tin. Serve warm or store for later.
Notes
Use silicone muffin cups for easier release and less cleanup.No need to pre-cook the peppers; they’ll soften as they bake.Add cooked meats like turkey for extra protein.Egg white bites can be frozen and reheated for busy mornings.Customize with herbs, cheese, or hot sauce to suit your taste.
