Go Back

Egg White Spinach Frittata Bites – Healthy Breakfast Idea

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 12 servings
Ingredients Method

Ingredients
  

  • 2 cups liquid egg whites (or whites from about 12 large eggs)
  • 2 cups fresh spinach, chopped (or 1 cup frozen spinach, thawed and well-squeezed)
  • 1/2 cup red bell pepper, finely diced
  • 1/3 cup red onion, finely diced
  • 1/2 cup cherry tomatoes, quartered (optional)
  • 1/2 cup shredded cheese, such as feta, mozzarella, or cheddar (optional)
  • 2 tablespoons fresh parsley or chives, chopped
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oil or avocado oil (for sautéing)
  • Nonstick cooking spray

Method
 

  1. Prep the pan: Heat the oven to 350°F (175°C). Lightly spray a 12-cup muffin tin with nonstick spray. For easy release, you can also use silicone liners.
  2. Sauté the veggies: Warm the oil in a skillet over medium heat. Add onion and bell pepper and cook 3–4 minutes until slightly softened. Stir in spinach and cook 1–2 minutes until wilted. Remove from heat and let cool a bit.
  3. Whisk the base: In a large bowl, whisk egg whites with garlic powder, onion powder, salt, and pepper until frothy. Stir in herbs and cheese if using.
  4. Assemble: Divide the veggie mixture among the muffin cups. Add tomatoes if using. Pour the egg whites over the veggies, filling each cup about 3/4 full. Give the pan a gentle shake to settle.
  5. Bake: Place on the middle rack and bake 16–20 minutes, until set on top and the centers no longer look wet. They will puff, then slightly fall as they cool—totally normal.
  6. Cool and release: Let the bites rest 5 minutes, then run a thin knife around the edges to lift them out. Serve warm or cool completely for storage.