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Healthy High-Protein Egg White Bites with Spinach and Feta

These light and fluffy egg white bites are packed with protein and vibrant veggies like spinach, sun-dried tomatoes, and savory feta cheese, making them a perfect healthy breakfast or snack.
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Prep Time 15 minutes
Cook Time 18 minutes
Total Time 33 minutes
Servings: 12 pieces
Course: Appetizer, Breakfast, Snack
Cuisine: American
Calories: 30
Ingredients Equipment Method Notes

Ingredients
  

  • 12 large Egg Whites
  • 1/4 cup Unsweetened Almond Milk
  • 1/2 cup Fresh Spinach finely chopped
  • 1/4 cup Feta Cheese crumbled
  • 2 tbsp Sun-dried Tomatoes packed in oil, drained and chopped
  • 1 tbsp Fresh Chives finely chopped
  • 1/4 tsp Garlic Powder
  • pinch Black Pepper
  • Cooking Spray

Equipment

  • 12-cup standard muffin tin
  • Large mixing bowl
  • Whisk
  • Measuring cups
  • Measuring spoons

Method
 

Preparation
  1. Preheat your oven to 350°F (175°C). Lightly spray a 12-cup standard muffin tin with cooking spray, ensuring all cups are well coated to prevent sticking.
  2. In a large mixing bowl, whisk together the egg whites and unsweetened almond milk until the mixture is slightly frothy and well combined.
Combine Ingredients
  1. Add the finely chopped fresh spinach, crumbled feta cheese, chopped sun-dried tomatoes, finely chopped chives, garlic powder, and a pinch of black pepper to the egg white mixture. Stir gently with a spoon or spatula until all the ingredients are evenly distributed throughout the mixture.
  2. Carefully pour the egg white mixture evenly into each prepared muffin cup, filling each one approximately two-thirds full to allow for rising.
Bake and Serve
  1. Bake in the preheated oven for 15-18 minutes, or until the egg white bites are set, puffed up, and lightly golden around the edges. To check for doneness, a knife or toothpick inserted into the center of a bite should come out clean.
  2. Remove the muffin tin from the oven and let the bites cool in the tin for 2-3 minutes. This allows them to firm up slightly and makes them easier to remove.
  3. Gently loosen the edges of each bite with a small spoon or silicone spatula and transfer them to a wire rack. Serve warm or at room temperature.

Notes

Store leftover egg white bites in an airtight container in the refrigerator for up to 3-4 days. They can be easily reheated in the microwave for 30-60 seconds or in a toaster oven for a crispier texture. Feel free to customize this recipe by adding other low-calorie vegetables like diced bell peppers, sautéed mushrooms, or finely chopped onions.