• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Pinch Me Good

  • Home
  • All Recipes
    • Air Fryer Recipes
    • Instant Pot Recipes
    • Breakfast
    • Main Dishes
    • Quick and Easy Salads
    • Healthy Side Dishes
    • Healthy Snacks and Appetizers
    • Dressings And Sauces
    • Healthy Desserts
  • Meal Prep
  • How To’s
  • Navigation Menu: Social Icons

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Home
  • About
  • All Recipes
  • Meal Prep
  • Breakfast
  • Main Dishes
  • Air Fryer Recipes
  • Gluten-Free
  • Healthy Desserts
  • How To’s
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    • Cooked egg and bacon pizzas on a lined baking sheet.
      Healthy Breakfast Pizza – With 2 Ingredient Dough
    • Cooked meatloaf with salad on a with plate with a fork.
      Easy Healthy Ground Chicken Meatloaf
    • Bowl filled with cooked rice and unbranded air fryer chicken bites with parsley on them, with another bowl of it behind it.
      Easy Air Fryer Chicken Bites – 4 Ingredients
    • Slice of cottage cheese egg bake with veggies in it on a plate with a fork on the plate with it.
      Easy High-Protein Cottage Cheese Egg Bake
    • Layered bark bars with strawberries on a white plate with brown specks with more behind it.
      Viral Chocolate Strawberry Bark – 4 Ingredients
    • Plate filled with rice and green beans topped with air fryer salmon with more behind it.
      Easy Air Fryer Bang Bang Salmon – 6 Ingredients
    • Mixed chicken salad in a white bowl with wooden serving spoons in the bowl.
      15-Minute Rotisserie Chicken Salad – Easy Recipe
    • Cut scores bars on top of parchment paper with a knife in front of them.
      Easy Frozen Protein S’mores Bars – 5 Ingredients
    • Cheesy cottage cheese Mac and cheese in a white pan with a wood spoon in it and a blue and white towel in front of it.
      Easy Protein Cottage Cheese Mac and Cheese
    • Delicious bbq covered cooked chicken over rice with green beans on a plate with more behind it.
      BBQ Baked Boneless Chicken Thighs – Easy Recipe
    • Kale pomegranate salad in a white salad bowl with wood serving spoon in the bowl and a cut pomegranate behind it.
      Easy Winter Kale Pomegranate Salad – 10 minutes
    • Red square tin filled with pieces of chocolate peppermint bark with candy canes and crushed peppermint around it.
      Easy Chocolate Peppermint Bark – 3 Ingredients
    Pinch Me Good! » Breakfast » Easy Veggie Egg White Bites – Low-Carb

    Easy Veggie Egg White Bites – Low-Carb

    February 28, 2019 by Amy Estes 7 Comments

    20551 shares
    • Share
    • Tweet

    Please note that some of the links are affiliate links and I will earn a commission if you purchase through those links.

    Jump to Recipe·Print Recipe

    Easy healthy veggie egg white bites filled with egg whites, spinach, cherry tomatoes, and creamy feta cheese. A low-carb, delicious breakfast that is also great for meal prep! Vegetarian and Gluten-free!

    large eggs white bite with spinach and tomato in it with another one behind it

    These Veggie Egg White Bites are my new go-to breakfast because sometimes I am too busy to get something quick and healthy before heading out for the day. They are the perfect grab-and-go healthy breakfast that is loaded with protein and is wonderful for meal prep!

    Using egg whites instead of the yolks for these egg bites gives you some good clean protein without any added fat. Pairing it with some veggies like in these Egg White Muffins creates a hearty and filling breakfast that is low in calories but so delicious and satisfying.

    In this healthy breakfast recipe, the egg whites get so fluffy when you bake them with fresh spinach, and sweet chopped cherry tomatoes, topped with salty feta cheese. I added a dash of salt and pepper to each and they were Amazing.

    If you prefer to use whole eggs then check out these amazing baked eggs that are just as easy and quick to make and are also great for meal prep!

    Why you’ll love these egg white bites

    • Super easy and quick to make – In under 30 minutes!
    • Nutritious – These babies pack in some good clean protein, heart-healthy spinach, and calcium from the feta cheese.
    • They are just so cute!!! Okay, maybe not a benefit but an important point to make right?
    • Great for meal prepping – Make a big batch to have on hand all week for a quick healthy breakfast or snack.
    • Inexpensive – I made 24, and it only cost me around $12. If you buy the premixed carton of egg whites, it would be even cheaper.
    • Low-carb, high-protein, delicious recipe!

    Ingredients needed

    • Egg whites – you can use fresh egg whites (and save the yolks for another recipe) or use carton egg whites.
    • Spinach – fresh baby spinach works best in this recipe.
    • Cherry tomatoes – chopped cherry tomatoes or regular chopped tomatoes.
    • Feta cheese – crumbled feta cheese or goat cheese works best. You can leave the cheese out if you need to keep this recipe fully dairy-free.
    • Salt and pepper – just a little bit of salt and pepper for added flavor.

    Recommended Kitchen Tools

    • Mixing bowls
    • Cutting board + knife
    • Whisk
    • Muffin tin

    How to make Veggie Egg White Bites

    1. Preheat the oven to 375°F and spray a 12-cup muffin pan with cooking spray.
    2. Divide the spinach and tomatoes between the muffin cups by placing a few leaves of spinach and a few chopped tomatoes in each.
    3. Pour the egg whites into each muffin cup almost to the top.
    4. Sprinkle on some crumbled feta cheese and a pinch of salt and pepper for taste onto each egg bite.
    5. Bake the egg white bites in the preheated oven for 17-20 minutes. Then remove them from the oven, let them cool for a few minutes, and serve and warm.

    These egg muffins store great in an airtight container in the fridge for up to 4 days and make the best make-ahead breakfast!

    two egg muffins with veggies in them on a round white plate with a silver fork on the plate and a muffin pan with more egg muffins in it behind it

    How yummy do those look? They are so good, and I paired mine with my new obsession, this low-carb 90-second bread from Gimme Delicious that you have to try.

    What to serve with these Egg White Bites

    Here are a few other delicious recipes that would go great with this recipe.

    • Simple Mixed Berry Smoothie
    • Some Greek yogurt topped with this Homemade Granola.
    • A delicious muffin: Such as these Healthy Pumpkin Muffins, Healthy Apple Muffins, Healthy Zucchini Muffins, or these Cranberry Orange Muffins
    • Gluten-Free Herb Biscuits
    • Avocado Toast

    Possible recipe variations and tips

    • Use any veggies you like. You can mix up the veggies and use steamed broccoli, sautéed peppers, and onions (let them cool first), sautéed kale, roasted butternut squash, or cooked mushrooms.
    • Switch up the cheese in this recipe. I used feta cheese but goat cheese, mozzarella cheese or cheddar cheese would all work as well.
    • Add in some more protein. Cooked crumbled sausage or bacon would be great additions if you do not need to keep this recipe vegetarian.
    • Make sure to spray the muffin cups with cooking spray before you fill them so that the egg white bites do not stick to the pan.
    • To store these egg white bites, let them cool completely, place them into an airtight container and store them in the refrigerator for up to 4 days. Reheat in the microwave on high for 30-60 seconds.
    • To ensure these do not stick to the pan, make sure you coat the pan really well first. Also, let them cool completely and run a butter knife around the edge of the pan to easily loosen them and pull them out.
    Single egg white bite with red and green veggies in it on a white plate with a fork next to it.

    Other low-carb breakfast recipes

    Looking for more egg recipes? Here are some of my absolute favorites.

    • Sausage and Pepper Breakfast Egg Muffins
    • Healthy Crustless Ham and Broccoli Quiche
    • Healthy Make-Ahead Breakfast Sandwich
    • Baked Veggie Frittata
    • Mini Crustless Broccoli Cheddar Quiche
    • Spinach Feta Wrap With Sun-dried Tomatoes
    • Mushroom Asparagus Crustless Quiche

    Did you try this egg white bites recipe? If you did, then please leave a rating and comment below. I would love to hear how yours turned out!

    Print
    clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
    Egg white veggie bites

    Veggie Egg White Bites


    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    5 from 2 reviews

    • Author: Amy Estes
    • Total Time: 30 minutes
    • Yield: 12 egg bites 1x
    • Diet: Vegetarian
    Print Recipe
    Pin Recipe

    Description

    Easy healthy egg white bites filled with spinach, cherry tomatoes, and creamy feta cheese.  Low-carb and so delicious.  Make ahead or eat right away.  Vegetarian and Gluten-Free!


    Ingredients

    Scale
    • 1 cup fresh spinach
    • 1 cup diced cherry tomatoes
    • 4 cups egg whites (whisked – you can use a store-bought carton of egg whites)
    • ⅓ cup crumbled feta cheese
    • pinch of salt and pepper

    Instructions

    1. Preheat the oven to 375° and spray a muffin pan with cooking spray.
    2. Evenly distribute the spinach between the muffin tins and top each with the diced cherry tomatoes.
    3. Pour the egg whites almost to the top of each muffin tin and season each with salt and pepper. Top each with a sprinkle of feta cheese.
    4. Bake for 17-20 minutes, until the egg whites, are set and the edges are starting to brown. Remove and let cool for a couple of minutes.
    5. Run a butter knife around each veggie egg white bite to loosen it up around the edges and lift them out of the muffin tin.
    6. Plate, serve warm, and enjoy!

    Notes

    • Use any veggies you like.  You could add diced bell pepper, onion, cooked mushrooms, or broccoli. 
    • Add some meat.  Add some cooked sausage, ham, or bacon for even more protein!
    • Storing and reheating. You can store these egg muffins in an airtight container in the refrigerator for up to 4 days. Reheat them in the microwave for 30-60 seconds.
    • Prep Time: 10 minutes
    • Cook Time: 20 minutes
    • Category: Healthy Breakfast Recipes
    • Method: Oven
    • Cuisine: American

    Did you make this recipe?

    Tag @pinchmegoodfood on Instagram and hashtag it #pinchmegoodfood

    You may also like these breakfast recipes that are also great for meal prepping.

    Spinach Feta Egg White Wrap

    Mushroom Asparagus Crustless Quiche

    Broccoli and Cheddar Quiche Cups

    « Easy Instant Pot Lentil Soup – Vegan
    Dairy-Free Banana Ice Cream – 4 Ingredients »

    Filed Under: Breakfast, Favorite Winter Recipes, Gluten-Free, Healthy Spring Recipes, Kid-Friendly, Low-Carb, Meal Prep, Oven, Vegetarian Meals

    Reader Interactions

    Comments

    1. MyKetoPartner

      May 11, 2020 at 9:20 am

      Great veggie snack!

      Reply
    2. Kim

      October 15, 2020 at 9:12 am

      Added mushrooms and peppers. Delicious, thanks for sharing.

      Reply
    3. Alexandra

      January 2, 2021 at 7:18 pm

      What happens if you use the entire egg? is that recommended?
      i’m asking because i’m wondering what to do with the egg leftover??

      Reply
      • Amy

        January 6, 2021 at 11:57 am

        Hi Alexandra, you can make scrambled eggs with the yolks or save them for another recipe. You could also buy carton egg whites in most grocery stores and use those. I will add this information to the recipe notes. Thank you so much!

        Reply
    4. Crystal

      March 18, 2021 at 8:04 pm

      Can you freeze these? If so, for how long?

      Reply
      • Amy

        March 19, 2021 at 9:05 am

        Hi Crystal, I did try to freeze them with little success. You can make them and store them in the refrigerator in an airtight container for up to 4 days and easily reheat when ready to eat!

        Reply
    5. Ashley

      December 29, 2021 at 10:30 am

      Love and was a hit with the whole family!

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    Primary Sidebar

    Hi there,
    I'm Amy and I'm so excited to share my best healthy recipes and tips with you. I hope I can inspire you to eat better, feel better, and get back in the kitchen. Read More…

    Amy Estes: View My Blog Posts

    Search recipes:

    Most Popular

    Mixe kale salad in a white salad bowl with wooden serving spoons in the bowl.

    Easy Kale Salad With Lemon Dressing

    Best Sweet Potato Buddha Bowl – with black beans

    Eggplant Meatballs with mushrooms and garlic

    The Best Healthy Turkey Meatloaf – Gluten Free

    Best Gluten Free Zucchini Muffins – Healthy

    two grey plates filled with arugula salad topped with crispy breaded chicken breast

    Crispy Air Fryer Breaded Chicken Breast – 15 Minutes

    Round, white salad bowl filled with roasted butternut squash salad with beets, nuts and cheese with wood salad serving spoons in the bowl and a green linen in front of it.

    BEST Butternut Squash Salad – With Roasted Beets

    Best Healthy Air Fryer Turkey Meatballs

    Healthy Fall Favorites

    Easy Crockpot BBQ Meatballs – Gluten Free

    Glass filled with a chocolate shake with whipped cream and chocolate on in with more in a glass behind it and chocolate chips in a bowl in front of it.

    Easy Healthy Chocolate Protein Shake – 3 Ingredients

    Plate of a bunch of pumpkin donut holes covered in cinnamon sugar with a bowl of cinnamon sugar and mug of coffee behind it.

    Healthy Baked Pumpkin Donut Holes – Gluten Free

    Stuffed pork tenderloin medallions on a bed of greens on a white plate.

    Stuffed Pork Tenderloin – Healthy and Easy

    Round 3 ingredient pumpkin cookies on a cooling rack.

    Easy 3 Ingredient Pumpkin Cookies

    Platter of two boneless turkey breast sliced on top of lemon slices with some rosemary with mashed potatoes on a plate in front of it and a bowl of green beans and glasses of white wine behind it.

    Simple Oven Roasted Boneless Turkey Breast

    Two slices of gluten free meatloaf on a plate with mashed potatoes and salad.

    Healthy Gluten Free Meatloaf – dairy free

    White baking dish filled with taco stuffed bell peppers topped with melted cheese, greek yogurt, salsa, and sliced avocado with more toppings in bowls around it.

    Quick and Easy Taco Stuffed Peppers – With Ground Turkey

    Search more Recipes

    Search more recipes!

    Footer

    As Seen On

    As Seen On

    CONTACT | PRIVACY POLICY