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Home » Recipes » Breakfast

Easy Homemade Egg White Bites

Published: Aug 15, 2022 · Modified: Jul 3, 2025 by Megan

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Kickstart your day with bite-sized energy! These Egg White Bites are perfect for busy mornings, offering a healthier alternative to traditional breakfast options. Portable, customizable, and packed with protein, they’re the ideal way to fuel your day.

Egg white bites with spinach and red pepper on a round wooden plate with eggs and fresh spinach in the background.

Fluffy, flavorful and full of fuel, these egg white bites are the perfect go-to breakfast for keeping blood sugar stable and curbing hunger. A meal prep favorite, they're ideal for supporting your weight loss goals while staying satisfied.

Made with just 3 simple ingredients—egg whites, spinach, and bell pepper—and a few spices, these muffins come together in 2 easy steps to provide a healthy, convenient, and tasty meal in one bite! Looking for more high-protein, grab n' go breakfast ideas? Try some high protein breakfast hash, this homemade egg McMuffin recipe, or high protein baked oatmeal next!

Jump to:
  • Why You'll Love This Recipe
  • Ingredients
  • Variations and Dietary Modifications
  • How to Make Egg White Egg Bites
  • Expert Tips
  • Storage Tips
  • Serving Suggestions
  • Recipe FAQs
  • More Breakfast Egg Bite Recipes
  • Egg White Bites with Spinach and Peppers

Why You'll Love This Recipe

  • Easy to Make: No sautéing required! Simply mix your ingredients, pour into a muffin pan, and bake. These egg white muffins are easy to customize with your favorite veggies, making them a quick and healthy breakfast or snack.
  • Perfect For Meal Prep: Prepare these healthier copycat Starbucks egg white bites ahead of time for a week of easy, on-the-go breakfasts. Just heat them up in the microwave for 30 seconds, and you’re good to go!
  • High in Protein: With egg whites as the base, these muffins are packed with protein, making them more filling than traditional egg muffins and other breakfast options like cereal or granola bars.

Ingredients

Egg white muffins ingredients in bowls on a counter.
  • Egg Whites: The primary protein source in this egg white bites recipe, providing a low-calorie, low-fat base. If you prefer whole eggs, use a 2:1 ratio (2 egg whites for every whole egg). Keep in mind, using whole eggs will reduce the protein content, but you can always boost the protein by adding Greek yogurt or cottage cheese, as explained in this yogurt scrambled eggs recipe.
  • Spinach and Pepper: Fresh spinach and bell pepper add essential nutrients and color. Fresh spinach works best for egg muffins, as frozen spinach can release excess moisture that affects the texture and flavor. Feel free to swap in other veggies like zucchini, onions, or mushrooms to suit your preferences!
  • Spices: Garlic and thyme bring savory, aromatic flavors that complement the egg white egg bites ingredients. You can adjust or omit the spices based on your taste.

See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.

Variations and Dietary Modifications

  • Add Some Carb: For a heartier bite, you can add cooked quinoa (like in these quinoa egg muffins), roasted sweet potatoes, or even a small amount of brown rice to the egg mixture to make them even better and more filling than the egg white bites from Starbucks!
  • Make a Meaty Crust: Elevate the flavor by adding cooked, crumbled bacon, sausage, or turkey bacon at the bottom of your silicone molds before pouring the egg mixture. This adds a crunchy, savory layer that makes each bite extra delicious.
  • Make it Cheesy: If you're looking to add richness, sprinkle shredded cheese like cheddar, mozzarella, or feta into the egg mixture before baking. For a dairy-free version, swap cheese for nutritional yeast or dairy-free cheese options.

How to Make Egg White Egg Bites

Ready to whip up a batch of these easy and nutritious high protein egg white bites? In just 2 simple steps, you’ll have a delicious breakfast to enjoy all week long.

First, preheat the oven to 325°F and prepare your muffin pan by spraying it liberally with cooking spray. Grab a large measuring cup with a spout (it makes pouring easier), gather your ingredients, and follow the steps below:

Egg whites, veggies, and seasonings added to a mini muffin pan.

Step 1: Mix and Pour. Whisk together the eggs, spinach, bell pepper, garlic powder, thyme, salt and pepper, and divide the mixture evenly between the 10 cavities of the muffin tin.

Egg white bites on a wooden round plate.

Step 2: Bake and Serve. Cook in the oven for 25 minutes or until firm, allow the muffins to cool, remove them with a silicone spatula like this one, and enjoy!

For a simple, balanced breakfast, serve alongside sliced fruit, Greek yogurt fruit salad, or add a carbohydrate like these bagels made with Greek yogurt, to complete the meal!

Expert Tips

  • Keep an Eye When Baking: Baking times can vary slightly based on your oven. Some ovens run hotter than others, so I recommend checking them around 20-22 minutes. Mine usually take 25 minutes, but yours may be quicker.
  • Use Silicone Molds: Paper muffin liners are not ideal for this egg white egg bites recipe, as the eggs tend to stick. For the best results, use silicone muffin liners or spray the muffin pan generously with cooking spray.
  • Don't Overfill the Muffin Cups: The eggs will expand while baking, so leave about a 1/4" of space at the top of each muffin cup to prevent overflow.
  • Let Them Cool: After baking, allow the egg muffins to sit in the pan for 2-3 minutes before gently removing them. Then transfer them to a wire rack to cool completely.

Storage Tips

  • Storage: These breakfast cups can be stored in an airtight container in the refrigerator for up to 5 days. You can also freeze them for up to 30 days. Beyond 30 days, the texture may become too soggy.
  • Reheating: To reheat, microwave the muffins for 30 seconds, warm them in a pan on the stovetop, or heat them in a toaster oven at 350°F for about 10 minutes until heated through.
  • Make Ahead: These easy egg white bites are perfect for meal prep! Simply bake them, store according to the instructions above, and enjoy a convenient, nutritious breakfast or snack option throughout the week.
Two egg white egg bites on a white plate with a platter of more in the background.

Serving Suggestions

Homemade egg white bites are the perfect wholesome grab-and-go breakfast or snack, but why stop there when you can fuel your body with even more delicious options? Here are a few ideas to round out your meal:

  • Pair these light bites with a refreshing breakfast drink like an orange smoothie, this cherry smoothie recipe, or pina colada smoothie recipe.
  • Create a healthy breakfast buffet and serve with these berry protein baked oats, protein powder pancakes, and chocolate protein donuts for a fun and filling morning spread.

Recipe FAQs

Can I use whole eggs instead of egg whites for this egg bites recipe?

Yes, you can substitute whole eggs for egg whites in this recipe. The ratio is 1 whole egg for every 2 egg whites. If you prefer more richness, feel free to adjust the ratio based on your preference.

What should I do if I only have frozen spinach?

While fresh spinach is ideal, frozen spinach can work too. Be sure to defrost the spinach, drain out any excess water in a colander, and sauté it in a pan to remove any remaining moisture before adding it to your egg white cups.

Why do egg white breakfast bites deflate?

Egg white muffins tend to deflate due to the lack of structural support. They are light and airy, and this can cause them to collapse as they cool. Adding ingredients like quinoa (try my quinoa egg muffins!) or oats can help maintain their shape and provide additional texture, plus bonus protein and fiber!

Why are my egg white egg bites soggy?

Sogginess can result from moisture-heavy ingredients. To avoid this, be sure to thoroughly drain ingredients like frozen spinach or vegetables before adding them. Alternatively, you can add a small amount of flour or cottage cheese to thicken the mixture and absorb extra moisture.

A fork lifting a Starbucks copycat egg white bite from a plate with them stacked on top of each other.

More Breakfast Egg Bite Recipes

  • Tex-Mex Avocado Egg Muffins! Made with salsa and avocado, these egg cups make a nutritious low carb breakfast. Easy to make ahead of time and warm up on the go! Low Carb + Paleo + Gluten Free + Low Calorie
    Tex-Mex Avocado Egg Muffins
  • Skinny Pizza Egg Muffins! An easy recipe that makes a quick breakfast and healthy meal every morning. Packed with riced bell pepper and spices, these egg muffins are perfect for weekend meal prep. Wholesome, light and delicious! Gluten Free, Low Calorie, Paleo
    Skinny Pizza Egg Muffins
  • Cheesy Sausage Broccoli Egg Muffins! An EASY, healthy, delicious low carb breakfast you can meal prep once & enjoy all week. Perfect for busy mornings & taking with you no the go! Gluten Free + Low Carb + Low Calorie
    Meal Prep Cheesy Sausage Broccoli Egg Muffins
  • Stumped by breakfast? These Paleo Cauliflower Egg Muffins are perfect to meal prep in advance! Paired with my favorite protein pancakes and organic sausage, they're already pre-portioned so you can warm up and eat in the morning or take with you on the go!
    Meal Prep Cauliflower Egg Muffins

If you tried this Egg White Bites Recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how you go in the 📝 comments below.

Egg white bites on a wooden plate with a bowl of spinach and whole eggs in the background.

Egg White Bites with Spinach and Peppers

Megan Olson
These easy Egg White Bites are the perfect high-protein breakfast or snack, packed with nutritious ingredients like spinach and bell peppers. With just 2 simple steps, you can have a delicious, grab-and-go meal ready to fuel your day!
5 from 3 votes
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Cook Time 25 minutes mins
Total Time 35 minutes mins
Course Breakfast
Cuisine American
Servings 10 egg muffins
Calories 35 kcal

Ingredients
 
 

  • 20 Egg Whites or 2 1/4 cups of egg whites
  • ½ cup Spinach shredded
  • ½ cup Red Bell Pepper diced
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Thyme
  • Salt and Pepper to taste

Instructions
 

  • Preheat oven to 325 F. Spray a muffin pan cavities liberally with nonstick cooking spray or place silicone liners in the cavities.
  • In a large measuring cup with a spout, mixing together the eggs with the shredded spinach, bell pepper garlic powder, thyme, salt and pepper.
  • Pour the mixture into each muffin cavity filling 3/4 of the way full - dividing it evenly among 10 cavities.
  • Place in the oven and bake for 25 minutes or until firm.
  • Remove from the oven and let the egg muffins sit in the pan for 2-3 minutes then use a small plastic spatula to carefully remove each one from the muffin cavities. Transfer to a wire rack to cool completely then store in the refrigerator up to 5 days.

Video

Notes

 
  • Don't Overcook: Be mindful of your oven's baking time to avoid dry, overcooked egg muffins. Check around 20-22 minutes.
  • Use Silicone Molds: For the best results, use silicone molds or generously spray the muffin tin to avoid sticking.
  • Storage Tips: Store leftovers in an airtight container for up to 5 days, or freeze them for up to 30 days for easy meal prep.

Nutrition

Serving: 1egg muffinCalories: 35kcalCarbohydrates: 1gProtein: 7gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 101mgPotassium: 127mgFiber: 1gSugar: 1gVitamin A: 383IUVitamin C: 10mgCalcium: 7mgIron: 1mg
Tried this Recipe? Let me know!Let us know how it was!

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

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    5 from 3 votes (3 ratings without comment)

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  1. Barb says

    September 14, 2017 at 5:59 pm

    Do you use regular size muffin pans or mini-muffin pans for this recipe?

    Reply
    • Megan says

      September 14, 2017 at 7:50 pm

      Regular size. Mini would be very small.

      Reply
  2. Lisa says

    June 13, 2017 at 7:16 am

    These look yummy, can they be frozen?

    Reply
    • Megan says

      June 13, 2017 at 5:16 pm

      They can, but they will be a bit soggy.

      Reply
  3. Dani @ Dani California Cooks says

    May 06, 2016 at 3:02 pm

    I like making a version of these too! I usually use some whole eggs because I love the taste.

    Reply
    • Megan says

      May 06, 2016 at 4:52 pm

      Nice! Yolks gross me out. That's why I don't use them.

      Reply
  4. Taylor says

    May 06, 2016 at 9:15 am

    I love egg muffins for an easy go-to breakfast. I just keep them in the fridge and eat them for breakfast throughout the week. My husband loves them too, which is a bonus!

    Reply
    • Megan says

      May 06, 2016 at 9:34 am

      That's great you've been able to get the hubby on board!

      Reply
  5. Sarah @ Making Thyme for Health says

    May 06, 2016 at 8:45 am

    Oh my gosh, I want to go back and reshoot so many recipes! I hate looking at my old stuff.

    These pics are beautiful and the muffins look like the perfect healthy breakfast!

    Reply
    • Megan says

      May 06, 2016 at 8:57 am

      I've started deleting a few of them. I couldn't stand looking at them anymore. Thanks for the sweet compliment Sarah!

      Reply
  6. Susie @ Suzlyfe says

    May 06, 2016 at 7:35 am

    I would like someone else to make my recipes and just start over for me. that would be glorious!

    Reply
    • Megan says

      May 06, 2016 at 8:55 am

      That would rock!

      Reply
  7. Kelli @ Hungry Hobby says

    May 06, 2016 at 7:31 am

    Nothing better than egg muffins for a quick and delicious snack!

    Reply
    • Megan says

      May 06, 2016 at 8:54 am

      Thanks Kelli! I may put some collagen in this weekend's batch. 😉

      Reply
  8. Erin @ Erin's Inside Job says

    May 06, 2016 at 7:17 am

    Haha I know what you mean about old photos. I've gone to link to older posts and realized they look awful so then I have to go back and make new graphics before people see them again!

    Reply
    • Megan says

      May 06, 2016 at 8:54 am

      I've done that too. It's hard to do that with certain recipes so I've found that deleting, reshooting and re-posting is just easier.

      Reply
  9. Blair says

    May 06, 2016 at 5:37 am

    Egg muffins are one of my favorite make-ahead healthy snacks. I want to try your recipe since I'm due for a new batch! 🙂

    Reply
    • Megan says

      May 06, 2016 at 8:53 am

      They're great because you can make so many variations!

      Reply
  10. Michele @ paleorunningmomma says

    May 06, 2016 at 3:41 am

    I love egg muffins and I need to start making them regularly again for an easy snack. My kids like them too!

    Reply
    • Megan says

      May 06, 2016 at 8:53 am

      They're fun!

      Reply

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Megan is a nutritionist, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 stop dieting, heal their relationship with food and lose weight sustainably. Megan lost 80 pounds herself. Here you get healthy, lower calorie recipes!

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