Egg White and Spinach Bites with Roasted Red Pepper

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

Protein-packed mini frittatas featuring fluffy egg whites mixed with sautéed spinach and sweet roasted red pepper, baked until just set. This Mediterranean-inspired high-protein recipe (gluten free, low carb), ready in about 30 minutes, pairs egg whites, fresh spinach, roasted red pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 90 calories and feeds 6, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 20 min Serves 6 Mediterranean cuisine 90 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 350°F. Heat 1 tbsp olive oil in a skillet over medium heat. Add 1 small finely diced yellow onion and sauté for 3-4 minutes until translucent.
  2. Step 2: Add 2 cups chopped fresh spinach to the skillet and cook for 2 minutes until wilted. Remove from heat and let cool slightly.
  3. Step 3: In a large bowl, whisk 10 large egg whites with 1/2 tsp salt and 1/4 tsp black pepper until frothy.
  4. Step 4: Stir the sautéed spinach and onion mixture, 1/2 cup diced roasted red pepper, and 1/4 cup crumbled feta cheese (if using) into the egg whites until evenly combined.
  5. Step 5: Pour the mixture evenly into a greased or lined 12-cup muffin tin.
  6. Step 6: Bake for 18-20 minutes until the egg bites are fully set and lightly golden on top. Let cool for 5 minutes before removing.
  7. Step 7: Serve warm or chilled for a quick high-protein breakfast or snack.

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