Baked Egg White Bites with Spinach, Red Pepper, and Parmesan

These Baked Egg White Bites are a light, protein-packed option perfect for breakfast or a snack. Made with egg whites, fresh spinach, roasted red peppers, and Parmesan cheese, they’re full of flavor and nutrition while keeping things low in fat. Ideal for a grab-and-go breakfast, these egg bites are also customizable with your favorite vegetables and herbs.

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Servings: 12 egg bites

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 cheese

Directions:

1. Prepare the oven and muffin pan:
   • Preheat the oven to 350°F (175°C). Position a rack in the center of the oven.
   • Line a muffin pan with foil liners and spray lightly with cooking spray to prevent sticking.
2. Mix the egg whites and sour cream:
   • In a medium bowl, whisk together the egg whites and sour cream until well combined.
3. Add the vegetables and seasoning:
   • Add the baby spinach, roasted red peppers, green onions, kosher salt, black pepper, and Italian seasoning to the egg mixture. Stir to combine.
4. Fill the muffin pan:
   • Fill each muffin well of the foil-lined pan three-quarters full with the egg mixture. Top each with a sprinkle of Parmesan cheese.
5. Bake the egg bites:
   • Bake in the preheated oven for 20 minutes, or until the egg bites are puffed, the cheese is melted, and a knife or toothpick inserted into the center comes out clean.
6. Cool and serve:
   • Allow the egg bites to cool for several minutes before serving.

Serving Suggestions:

• Serve with a side of fresh fruit for a balanced breakfast.
• Pair with a slice of whole-grain toast for added fiber.
• Enjoy alongside a green salad for a light lunch.
• Serve with a dollop of salsa or hot sauce for extra flavor.
• Pair with a yogurt parfait for a protein-packed breakfast.
  

  History

  Egg bites became widely popular due to their simplicity and versatility as a high-protein, low-carb breakfast or snack. They have gained traction in health-conscious communities, often featured in meal prep recipes for those seeking quick, nutritious meals. The baked version of egg white bites is a lighter alternative to traditional egg dishes and has been popularized by coffee chains like Starbucks.

  Ingredients and Nutritional Benefits

  • Egg Whites: A rich source of lean protein, egg whites are low in calories and fat.
  • Spinach: Packed with iron, vitamin C, and antioxidants, spinach boosts the nutritional profile of these bites.
  • Red Pepper: Adds sweetness and vitamin A, contributing to the vibrant color and flavor.
  • Parmesan: Aged cheese that enhances the savory flavor, Parmesan is rich in calcium and umami.
    

    Variations

    You can modify this recipe by adding different vegetables like mushrooms or onions, or incorporating herbs such as chives or basil for added flavor. For a spicy kick, consider sprinkling some red pepper flakes.

Cooking Tips:

• Prevent sticking: Use foil liners and cooking spray to ensure the egg bites come out easily.
• Customize ingredients: Add your favorite vegetables such as mushrooms, tomatoes, or bell peppers to the mixture.
• Mix well: Whisk the egg whites and sour cream well to create a smooth texture.
• Use pasteurized egg whites: If you prefer convenience, carton egg whites are perfect for this recipe.
• Freeze for later: These egg bites can be made in bulk and frozen for quick breakfasts throughout the week.
• Use silicone molds or a non-stick muffin tin to ensure easy removal of the egg bites after baking.
• Finely chop the spinach and red peppers for even distribution and a smoother texture.
• Pre-cook the spinach and red pepper to release excess moisture and enhance their flavors.
• For a richer flavor, you can add a small amount of milk or cream to the egg whites before baking.

Nutritional Benefits:

• High in protein from egg whites, helping with muscle maintenance and repair.
• Low in fat and calories, making it a great choice for those watching their intake.
• Rich in vitamins from spinach and red peppers, providing vitamin A, C, and iron.
• Calcium boost from Parmesan cheese, supporting bone health.
• Heart-healthy due to the use of olive oil and minimal saturated fats.

Dietary Information:

• Low in fat due to the use of egg whites instead of whole eggs.
• Vegetarian-friendly as it contains no meat products.
• Gluten-free if gluten-free cooking spray and other ingredients are used.
• High in protein, making it ideal for those looking for a protein boost.
• Nut-free, making it suitable for those with nut allergies.

Nutritional Facts (per egg bite):

• Calories: 45
• Protein: 5g
• Carbohydrates: 1g
• Fat: 2g
• Fiber: 0g
• Sugar: 0g

Storage:

• Refrigerate: Store any leftovers in an airtight container in the refrigerator for up to 3 days.
• Freeze: Place cooled egg bites in a freezer-safe container or bag and freeze for up to 3 months.
• Reheat: Reheat in the microwave for 30-60 seconds or until warmed through.

Why You’ll Love This Recipe:

1. Easy to make: Quick to prep and cook, perfect for busy mornings.
2. Healthy and nutritious: Low in fat, high in protein, and loaded with veggies.
3. Versatile: Great for breakfast, a snack, or even a light lunch.
4. Customizable: Add your favorite vegetables or herbs to suit your taste.
5. Perfect for meal prep: Make ahead and enjoy throughout the week.

Conclusion:

These Baked Egg White Bites with Spinach, Red Pepper, and Parmesan are a delicious and nutritious option for breakfast or a snack. They’re easy to make, packed with protein, and full of flavor, making them perfect for meal prep. Customize with your favorite ingredients and enjoy these fluffy egg bites as part of a healthy and balanced diet!

Frequently Asked Questions:

1. Can I use whole eggs instead of egg whites?
   Yes, you can use whole eggs instead, but it will increase the calorie and fat content.
2. How do I prevent the egg bites from sticking to the pan?
   Foil liners and cooking spray help prevent sticking, even with a nonstick muffin pan.
3. Can I freeze the egg bites?
   Yes, these egg bites freeze well and can be reheated in the microwave for a quick breakfast.
4. What other vegetables can I use?
   You can add mushrooms, diced tomatoes, or bell peppers to the mixture for added flavor.
5. Can I substitute sour cream?
   Yes, you can use Greek yogurt as a healthier alternative to sour cream.Print
   

   Baked Egg White Bites with Spinach, Red Pepper, and Parmesan

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   • Author: Olivia
   • Total Time: 35mins

   Print Recipe

   Pin Recipe

   Description

   These Baked Egg White Bites are a light, protein-packed option perfect for breakfast or a snack. Made with egg whites, fresh spinach, roasted red peppers, and Parmesan cheese, they’re full of flavor and nutrition while keeping things low in fat. Ideal for a grab-and-go breakfast, these egg bites are also customizable with your favorite vegetables and herbs.

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   Ingredients

   Scale 1x2x3x

   • 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 cheese

   Cook Mode Prevent your screen from going dark

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   Instructions

   1. Prepare the oven and muffin pan:
      • Preheat the oven to 350°F (175°C). Position a rack in the center of the oven.
      • Line a muffin pan with foil liners and spray lightly with cooking spray to prevent sticking.
   2. Mix the egg whites and sour cream:
      • In a medium bowl, whisk together the egg whites and sour cream until well combined.
   3. Add the vegetables and seasoning:
      • Add the baby spinach, roasted red peppers, green onions, kosher salt, black pepper, and Italian seasoning to the egg mixture. Stir to combine.
   4. Fill the muffin pan:
      • Fill each muffin well of the foil-lined pan three-quarters full with the egg mixture. Top each with a sprinkle of Parmesan cheese.
   5. Bake the egg bites:
      • Bake in the preheated oven for 20 minutes, or until the egg bites are puffed, the cheese is melted, and a knife or toothpick inserted into the center comes out clean.
   6. Cool and serve:
      • Allow the egg bites to cool for several minutes before serving.

   • Prep Time: 10mins
   • Cook Time: 25mins