Egg White and Spinach Bites with Roasted Red Pepper
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 (gluten free, low carb) ready in about 30 minutes pairs large egg whites, chopped fresh spinach, diced 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 weekly meal plan and pairs well with a quick salad or grain on the side. 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.
Ingredients
- 10 large egg whites
- 2 cups, chopped fresh spinach
- 1/2 cup, diced roasted red pepper
- 1 small, finely diced yellow onion
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 cup, crumbled (optional) feta cheese
Instructions
- 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.
- 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.
- Step 3: In a large bowl, whisk 10 large egg whites with 1/2 tsp salt and 1/4 tsp black pepper until frothy.
- 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.
- Step 5: Pour the mixture evenly into a greased or lined 12-cup muffin tin.
- 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.
- Step 7: Serve warm or chilled for a quick high-protein breakfast or snack.
Equipment for this recipe
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Frequently asked questions
How long does Egg White and Spinach Bites with Roasted Red Pepper take to make?
Total time is about 30 minutes (10 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Egg White and Spinach Bites with Roasted Red Pepper?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep large egg whites from drying out.
Can I substitute ingredients in Egg White and Spinach Bites with Roasted Red Pepper?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Egg White and Spinach Bites with Roasted Red Pepper for a different number of people?
The recipe is written for 6 servings. Multiply each ingredient by (your serving target / 6). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Egg White and Spinach Bites with Roasted Red Pepper gluten free?
Yes — this recipe is tagged gluten free, low carb, vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
