Hey y’all! Are you looking for a quick and nutritious breakfast option that doesn’t skimp on flavor? Look no further than these Healthy Egg White Breakfast Bites! They’re the perfect blend of fluffy egg whites and savory vegetables, ideal for meal prep or a grab-and-go morning treat. Let’s get cooking!
Why You’ll Love This
- These breakfast bites are low in calories but high in protein.
- They’re incredibly versatile, fitting into keto, vegetarian, and gluten-free diets.
- Quick and easy to prepare – ready in just 25 minutes!
- Perfect for meal prep, saving you time in the morning rush.
- Packed with fresh vegetables, adding essential vitamins to your diet.
Ingredients
- 12 large egg whites
- 1 cup spinach, chopped
- 1/2 cup bell peppers, diced
- 1/4 cup onions, finely chopped
- 1/4 cup feta cheese, crumbled
- Salt and pepper to taste
- 1 tablespoon olive oil
Directions
Step 1: Preheat and Prepare
Preheat your oven to 350°F (175°C). Grease a muffin tin with olive oil to prevent sticking.
Step 2: Mix Ingredients
In a large bowl, whisk the egg whites until frothy. Add spinach, bell peppers, onions, feta cheese, salt, and pepper. Stir until well combined.
Step 3: Fill the Muffin Tin
Pour the egg white mixture evenly into the muffin tin cups, filling each about three-quarters full.
Step 4: Bake
Bake in the preheated oven for 15-20 minutes or until the egg whites are set and slightly golden on top.
Notes
- To ensure even cooking, check your bites with a toothpick; it should come out clean. For more tips on baking with egg whites, visit Bon Appétit.
- If you prefer a non-stick surface, silicone muffin pans work great!
- For a spicy kick, add a pinch of red pepper flakes.
Variations
- Mediterranean: Add sun-dried tomatoes and olives.
- Mexican: Mix in black beans and jalapeños.
- Herb Delight: Use fresh basil and parsley for an aromatic twist.
Required Equipment
- Muffin tin
- Mixing bowl
- Whisk
Storage Instructions
Store baked bites in an airtight container in the refrigerator for up to 4 days. They can also be frozen for up to 2 months. To reheat, microwave on high for 30-45 seconds.
Suggested Pairings
Pair these bites with a fresh fruit salad or whole-grain toast for a complete breakfast. A smoothie on the side works great, too!
Pro Tips
- Use fresh, seasonal vegetables for the best flavor. Learn more about seasonal produce at Seasonal Food Guide.
- For fluffier bites, whisk the egg whites until soft peaks form before adding other ingredients.
- Experiment with different cheese varieties for a unique taste every time.
FAQ
- Can I use whole eggs instead of egg whites? Yes, but the texture will be different and the calorie count will increase.
- Can these be made dairy-free? Absolutely! Simply omit the feta cheese or use a dairy-free alternative.
- How can I prevent them from sticking? Use non-stick spray or silicone muffin tins to avoid sticking.