Description
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.
Nutrition
- Serving Size: 2 bites
- Calories: 90
- Sugar: 1g
- Sodium: 240mg
- Fat: 3g
- Saturated Fat: 1g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 12g
- Cholesterol: 10mg
