Baked Veggie Egg White Bites
Fluffy, protein-packed egg white bites loaded with colorful veggies and a hint of cheese. These little handheld cups are baked in a muffin tin until perfectly puffed and golden. A quick, make-ahead breakfast that feels like a warm hug on busy mornings.
For 4 servings
- prep
Preheat the oven and prep the pan.
1.Preheat oven to 350°F (175°C).2.Lightly grease a 12-cup muffin tin with 1 tsp oil. - mix
Whisk the egg whites with seasonings.
In a large mixing bowl, whisk the egg whites together with salt, black pepper, and garlic powder until slightly frothy.
TIPDon't over-whisk — you want them combined and just a little frothy, not stiff peaks. - assemble
Add the veggies and cheese to the egg mixture.
Gently fold the diced bell pepper, chopped spinach, diced onion, and shredded cheddar cheese into the egg white mixture until evenly distributed.
- assemble
Fill the muffin cups.
Divide the egg-veggie mixture evenly among the 12 greased muffin cups, filling each about three-quarters full.
TIPUse a ladle or measuring cup with a spout for neater pouring — less drips on the tin. - bake · ~20 min
Bake until puffed and set.
Bake in the preheated oven for 18 to 20 minutes, or until the egg white bites are puffed up, set in the center, and lightly golden on the edges.
TIPThey will puff up impressively and then settle back down a bit as they cool — that's perfectly normal. - rest · ~3 min
Cool slightly before removing.
Let the egg white bites rest in the pan for 2 to 3 minutes, then run a butter knife around the edges and gently lift them out.
TIPA thin silicone spatula works great for lifting them out without scratching your pan. - serve
Serve warm or store for later.
Enjoy warm, or cool completely on a wire rack before storing in an airtight container in the refrigerator for up to 4 days.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Pat the spinach dry after chopping to prevent watery egg bites.
- 2For even cooking, dice bell pepper and onion into pea-size pieces.
- 3Let the egg white bites rest 2–3 minutes before unmolding to hold their shape.
- 4Use a silicone muffin pan or paper liners for easiest release with no oil.
- 5Reheat refrigerated bites in a 350°F oven for 5 minutes to restore fluffiness.
- 6Add a pinch of cream of tartar to egg whites if you want extra volume.
Adapt it for your goals.
Dairy-free
Omit the cheddar cheese or swap for 2 tablespoons of nutritional yeast for a cheesy flavor. Ideal if you avoid dairy or want a lower-fat version.
high proteinHigh-protein
Add 1/3 cup of crumbled turkey sausage or chopped cooked chicken breast to the mix for an extra protein punch that keeps you full longer.
low FODMAPLow-FODMAP
Replace the onion with 1/4 cup chopped scallion greens or chives, and use a low-FODMAP cheese like cheddar (aged 2+ months). Helps those with IBS.
Why this is on our healthy list.
Low-Calorie Protein Source
Egg whites provide high-quality protein with almost no fat or cholesterol, supporting muscle repair and satiety without excess calories.
Rich in Immune-Supporting Vitamins
Bell peppers supply vitamin C and spinach adds vitamin A, both antioxidants that help maintain a healthy immune system.
Frequently asked questions
Yes, use 1.5 cups (360 ml) of carton egg whites. They may produce slightly less puff but work perfectly fine.
