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Egg White Bites (7g Protein, 63 kcal)

4.50 from 12 votes
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This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

These Egg White Bites are high-protein egg bites perfect as a low-carb breakfast on a busy morning with 7 grams of protein and 1 gram of net carbs.

They are easy to prepare on a Sunday to meal prep a week of healthy breakfasts packed with proteins and fiber.

Egg White Bites

What Are Egg White Bites?

Egg white bites is a popular cabinet food from Starbuck coffee store.

The homemade egg white bite recipe is made with similar ingredients, including egg whites, spinach, red bell pepper, and feta cheese.

Egg White Bites

How To Make Egg White Bites

It’s very easy to make this egg white recipe.


All you need are:

  • Egg Whites – Carton egg whites or fresh eggs separated. Don’t throw the egg yolks and make a keto lemon bar or keto lemon curd with them.
  • Fresh Spinach – I like to use baby spinach leaves, but large leaves are also fine as long as you chop them finely.
  • Roasted Red Peppers – I bought red bell peppers that are canned and stored in oil. Drain and pat dry with absorbent paper before adding to the recipe.
  • Feta Cheese – Feel free to use low-fat cheese if it’s what you prefer.
  • Cheddar or Monterey Jack Cheese.
  • Cottage Cheese – Also known as curds or whey. You can also use Paneer.
  • Dried Italian Herbs
  • Garlic Powder
  • Salt and Black Pepper

Blending The Egg Whites

First, add the egg whites, cottage cheese, salt, pepper, and Italian herbs in a high-speed blender. Blend on high speed until just combined.

Don’t over-blend, or the egg white gets very foamy. I found that 10 seconds on speed 5 of a Vitamix is ideal.

In a medium bowl, stir finely chopped red peppers, spinach, and cheddar with a silicone spatula.

Egg White Bites

Filling Muffin Cups

I recommend using a silicone muffin tin because it makes the egg white bites easier to unmold.

The recipe also works in a regular muffin pan, as seen in the pictures below, but even after greasing the dish, it still sticks, and the pan is a bit difficult to clean.

Use a cooking spray to oil a 12-hole muffin pan with olive oil.

Fill each muffin hole with the spinach cheese mixture. It’s about 1 1/2 tablespoon in each hole.

Baking Egg White Muffins

Pour the uncooked egg mixture to fill each muffin case up to 3/4 of their level.

At the end of the cooking, crumble the feta cheese on top of each egg white muffin.

Bake the bites for 15 minutes or until the egg whites are set.

You can insert a toothpick in the center of the egg white bites; if it comes out clean, they are cooked.


Cool the egg white bites on the pan before unmolding them. It makes it easier to release the pepper egg spinach cups from the pan.

How to make Egg White Bites

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Serving Egg White Bites

You can serve these egg white bites cold or warm.

Serve with some of the below:

  • Chopped Green Onions
  • Sprinkle some Basil Leaves
  • Hot Sauce
  • Kalamata Olives – for a perfect Mediterranean flavor.
  • For a total Greek experience, serve it with my Greek Omelette Recipe.

Storage Instructions

Store the bites in a sealed container in the fridge for up to 4 days.

You can freeze the egg bites for up to 3 months in zip-lock bags or airtight containers. Thaw in the fridge the day before.

Rewarm in the microwave or air fryer.

Frequently Asked Questions

Can I Keep The Egg Yolk?

If you want to make egg bites and keep the yolk, decrease the number of eggs to 8 large eggs.

Follow the same instructions.

Can I Add Mushrooms?

You can add mushrooms to the recipe, but they need to be stir-fried in a saucepan with butter before adding them to the batter to remove any water from the mushrooms.

Why Do The Egg White Bites Puff Down?

The egg white bites are like little egg white souffle. They puff up in the oven a lot but deflate immediately as soon as you open the oven door.

Can I Add Tomatoes?

You can either replace the bell pepper with a Roma tomato sliced thinly or do half of each.

Egg White Bites

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Egg White Bites

Egg White Bites

1.1gNet Carbs
These Egg White Bites are high-protein egg bites perfect as a low-carb breakfast on busy mornings. In fact, they are easy to prepare on a Sunday to meal prep a week of healthy breakfasts packed with proteins and fiber.
Prep: 15 minutes
Cook: 25 minutes
Total: 40 minutes
Yield: 12 bites
Serving Size: 1 egg bite
4.50 from 12 votes


This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.


  • Preheat the oven to 350°F (180°C). Spray with olive oil on a 12-hole silicone muffin pan. A regular muffin tin works as well, but the cups stick less to a silicone mold. Set aside.
  • In a high-speed blender, add egg whites, cottage cheese, garlic powder, salt, pepper, and Italian herbs.
  • Blend on medium-high speed until smooth – about 10-15 seconds on speed 5 of a Vitamix. Set aside in the jug.
  • Finely chop baby spinach leaves. Drain, pat dry roasted red bell pepper in absorbent paper, and finely chop.
  • In a bowl, stir finely chopped spinach, red pepper, and grated cheddar.
  • Fill each muffin hole with 1 1/2 tablespoon of the spinach mixture then top up, up to 3/4 level, with the egg white mixture.
  • Crumble feta on top of each egg white muffin.
  • Bake for 15-20 minutes or until the egg whites are set. They are puffing a lot in the often but will deflate immediately as you open the oven door, that's normal.
  • Cool down completely at room temperature – about 90 minutes – before releasing.


  • Store in the fridge in an airtight container for up to 4 days or freeze up to 3 months in zip-lock bags, and thaw in the fridge the day before.
Tried this recipe?Mention @sweetashoneyrecipes
Nutrition1 egg bite
Yield: 12 bites


Serving: 1 egg biteCalories: 63.3 kcal (3%)Carbohydrates: 1.3 gFiber: 0.2 g (1%)Net Carbs: 1.1 gProtein: 7.3 g (15%)Fat: 3.1 g (5%)Saturated Fat: 1.8 g (11%)Polyunsaturated Fat: 0.1 gMonounsaturated Fat: 0.7 gCholesterol: 10.7 mg (4%)Sodium: 363.9 mg (16%)Potassium: 105.7 mg (3%)Sugar: 0.5 g (1%)Vitamin A: 338.6 IU (7%)Vitamin B12: 0.2 µg (3%)Vitamin C: 3.4 mg (4%)Vitamin D: 0.1 µg (1%)Calcium: 81.4 mg (8%)Iron: 0.3 mg (2%)Magnesium: 10.6 mg (3%)Zinc: 0.4 mg (3%)
Carine Claudepierre

About The Author

Carine Claudepierre

Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.

I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.

I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet

Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!

All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.

Browse all my recipes with my Recipe Index.

I hope that you too find the recipes you love on Sweet As Honey!

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    3 Thoughts On Egg White Bites (7g Protein, 63 kcal)
  1. Is there a substitute for on the cottage cheese? I have to be dairy free and that’s the only one I can’t get vegan cottage cheese.


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