Egg White Bites Recipe

A high-protein, lighter take on breakfast prep.

By
Laurel Randolph
Photo of Laurel Randolph
Laurel Randolph
A fervid lover of the culinary arts and all things Instant Pot, Laurel has been writing about food for 10 years. One of her cookbooks was the #2 cookbook of 2017.
Learn about The Spruce Eats' Editorial Process
Updated on 02/12/23
Tested by
Bahareh Niati
Bahareh Niati
Tested by Bahareh Niati
Bahareh Niati is a professional food photographer and recipe developer. Baking and sweet treats are her favorites, and she shares her creations and love for baking on her blog Baking is Therapy.
Learn about The Spruce Eats' Editorial Process
Egg white bites

The Spruce Eats / Bahareh Niati

Prep: 10 mins
Cook: 20 mins
Total: 30 mins
Servings: 6 servings
Yield: 12 egg bites

It can be tricky to find breakfast options that are quick, easy, healthy, and tasty. Egg bites are an excellent solution. They're handheld, protein-packed, and great for meal prep. Just pop one in the microwave for a few seconds and enjoy.

For a lighter version of this breakfast-on-the-go, make egg white bites. We load ours with fresh spinach, roasted red peppers, green onions, and Parmesan cheese for lots of flavor. A little sour cream adds body and a little tang to the mixture without weighing it down. These may remind you of Starbucks' egg white bites, but they're even better and so inexpensive.

Feel free to use store-bought pasteurized egg whites in the carton for ease. You can swap out mix-ins for other veggies and cheeses to change things up or suit your tastes.

“These egg white bites are very flavorful and satisfying, perfect for a quick breakfast or a post-workout snack. They were extremely easy to make, especially because I used carton egg whites. If you like spicy food, enjoy these with a dash of hot sauce on top.” —Bahareh Niati

Egg White Bites Recipe/Tester Image
A Note From Our Recipe Tester

Ingredients

  • Cooking spray

  • 12 large egg whites, or 1 1/2 cups pasteurized egg whites

  • 1/4 cup light, or regular sour cream

  • 2 cups packed coarsely chopped baby spinach

  • 1/2 cup diced jarred roasted red peppers, well drained

  • 2 medium green onions, thinly sliced

  • 1/2 teaspoon kosher salt

  • 1/2 teaspoon freshly ground black pepper

  • 1/2 teaspoon Italian seasoning

  • 1/3 cup finely grated Parmesan

Steps to Make It

  1. Gather the ingredients.

    Ingredients to make egg white bites

    The Spruce Eats / Bahareh Niati

  2. Line a muffin pan with foil liners and spray lightly with cooking spray.

    Position a rack in the center of the oven and heat to 350 F.

    A muffin pan lined with liners

    The Spruce Eats / Bahareh Niati

  3. Add the egg whites and sour cream to a medium bowl. Whisk together to combine.

    A bowl of egg whites and sour cream mixture

    The Spruce Eats / Bahareh Niati

  4. Add the spinach, roasted red peppers, green onions, salt, pepper, and Italian seasoning. Stir to combine.

    Adding chopped spinach, roasted red peppers, green onions, salt, pepper, and Italian seasoning to the egg white and sour cream mixture

    The Spruce Eats / Bahareh Niati

  5. Fill the wells of the foil-lined muffin pan three-quarters full. Top each evenly with Parmesan.

    A muffin pan with egg mixture added, topped with parmesan cheese

    The Spruce Eats / Bahareh Niati

  6. Bake until the egg bites are puffed, the cheese is melted, and a paring knife or toothpick inserted into the center comes out clean, about 20 minutes.

    Baked egg white bites in a muffin pan

    The Spruce Eats / Bahareh Niati

  7. Let cool for several minutes before serving.

    Egg white bites served on plates

    The Spruce Eats / Bahareh Niati

Tips

  • Baked egg bites have the tendency to stick to the muffin pan, even if it's nonstick. To prevent this, we like to line the wells with foil liners and spray them lightly with cooking spray. If you don't have foil liners, spray the wells of a nonstick muffin pan directly with cooking spray instead.
  • If you end up with lots of extra egg yolks, don't toss them out. Use yolks to make lemon curd, spaghetti carbonara, Caesar salad dressing, or cured egg yolks.

Recipe Variations

It's easy to adjust this recipe to suit your tastes. Try these easy swaps:

  • Replace the Parmesan cheese with another strongly flavored cheese, like extra sharp cheddar, feta, or crumbled goat cheese.
  • Swap the roasted red pepper for chopped tomato.
  • Use finely diced red onion instead of green onions.
  • Instead of baby spinach, use finely chopped kale.

How to Store and Freeze

  • Store any leftover egg white bites in an airtight container in the fridge for up to four days. Reheat in the microwave covered loosely with a paper towel.
  • Egg bites can be frozen for longer storage. Transfer the cooled bites to a zip-top freezer bag and freeze for up to a month. Defrost in the fridge before reheating and enjoying.
Nutrition Facts (per serving)
86 Calories
3g Fat
4g Carbs
10g Protein
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Nutrition Facts
Servings: 6
Amount per serving
Calories 86
% Daily Value*
Total Fat 3g 4%
Saturated Fat 2g 9%
Cholesterol 8mg 3%
Sodium 329mg 14%
Total Carbohydrate 4g 1%
Dietary Fiber 1g 2%
Total Sugars 1g
Protein 10g
Vitamin C 23mg 117%
Calcium 82mg 6%
Iron 1mg 3%
Potassium 230mg 5%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)