Introduction
Egg White Bites have become a popular option for those seeking a healthy, protein-packed breakfast or snack. This delightful recipe from The Spruce Eats offers a blend of nutritious ingredients, creating a deliciously fluffy and flavorful bite-sized treat. They are perfect for meal prep, quick breakfasts on the go, or even as a light snack throughout the day.Detailed Ingredients with Measures
Cooking Spray 12 large egg whites, or 1 1/2 cups pasteurized egg whites 1/4 cup light or regular sour cream 2 cups packed coarsely chopped baby spinach 1/2 cup diced jarred roasted red peppers, well drained 2 medium green onions, thinly sliced 1/2 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper 1/2 teaspoon Italian seasoning 1/3 cup finely grated Parmesan cheesePrep Time
Preparation time for the Egg White Bites is approximately 10 minutes.Cook Time, Total Time, Yield
Cook time is about 20 minutes, making the total time for this recipe roughly 30 minutes. This recipe yields about 12 egg white bites.Directions
1. Prepare the Oven and Muffin Pan: Preheat your oven to 350°F (175°C). Line a muffin pan with foil liners and lightly spray them with cooking spray. 2. Mix Egg Whites and Sour Cream: In a medium bowl, whisk together the egg whites and sour cream until well combined. 3. Add Vegetables and Seasonings: Stir in the chopped spinach, diced roasted red peppers, sliced green onions, kosher salt, black pepper, and Italian seasoning until evenly distributed. 4. Fill Muffin Cups: Pour the egg mixture into the prepared muffin cups, filling each about three-quarters full. Evenly sprinkle the grated Parmesan cheese over the tops of each filled cup. 5. Bake: Place the muffin pan in the preheated oven and bake for approximately 20 minutes, or until the egg bites are puffed, the cheese is melted, and a toothpick inserted into the center comes out clean. 6. Cool and Serve: Allow the egg bites to cool in the pan for several minutes before serving.Tips
To prevent sticking, consider using foil liners sprayed with cooking spray. If you have leftover egg yolks, find creative uses for them in dishes like lemon curd or Caesar salad dressing.Recipe Variations
Feel free to experiment with different cheeses such as feta or sharp cheddar. You can also change up the vegetables based on your preferences, swapping in tomatoes or kale for variety.Storage and Reheating
Store any leftovers in an airtight container in the refrigerator for up to four days. Reheat in the microwave, or freeze them for longer storage, up to a month. Just thaw in the refrigerator before serving. Enjoy your homemade Egg White Bites!Detailed Directions and Instructions
Prepare the Oven and Muffin Pan:
– Preheat your oven to 350°F (175°C). – Line a muffin pan with foil liners and lightly spray them with cooking spray.Mix Egg Whites and Sour Cream:
– In a medium bowl, whisk together the egg whites and sour cream until well combined.Add Vegetables and Seasonings:
– Stir in the chopped spinach, diced roasted red peppers, sliced green onions, kosher salt, black pepper, and Italian seasoning until evenly distributed.Fill Muffin Cups:
– Pour the egg mixture into the prepared muffin cups, filling each about three-quarters full. – Evenly sprinkle the grated Parmesan cheese over the tops of each filled cup.Bake:
– Place the muffin pan in the preheated oven and bake for approximately 20 minutes, or until the egg bites are puffed, the cheese is melted, and a toothpick inserted into the center comes out clean.Cool and Serve:
– Allow the egg bites to cool in the pan for several minutes before serving.Notes
Prevent Sticking:
– Egg bites can stick to the muffin pan, even if it’s nonstick. Using foil liners sprayed with cooking spray helps prevent this. If you don’t have foil liners, ensure you generously spray the wells of a nonstick muffin pan with cooking spray.Utilize Extra Egg Yolks:
– If you have leftover egg yolks, consider using them in recipes like lemon curd, spaghetti carbonara, Caesar salad dressing, or cured egg yolks.Recipe Variations
Cheese Substitutions:
– Replace Parmesan with other flavorful cheeses such as extra sharp cheddar, feta, or crumbled goat cheese.Vegetable Variations:
– Swap roasted red peppers for chopped tomatoes, use finely diced red onion instead of green onions, or substitute baby spinach with finely chopped kale.Storage and Reheating
Refrigeration:
– Store leftover egg white bites in an airtight container in the refrigerator for up to four days. Reheat in the microwave, covered loosely with a paper towel.Freezing:
– For longer storage, freeze the cooled egg bites in a zip-top freezer bag for up to a month. Defrost in the refrigerator before reheating and serving.Cook techniques
Preparing the Muffin Pan
Line the muffin pan with foil liners and spray them with cooking spray to prevent sticking and facilitate easy removal.Mixing Ingredients
Whisk the egg whites and sour cream together in a medium bowl until fully combined to create a creamy base.Adding Vegetables and Seasonings
Evenly distribute the chopped vegetables and seasonings by stirring them into the egg mixture, ensuring all ingredients are well mixed.Filling Muffin Cups
Pour the egg mixture into the prepared muffin cups, filling each one about three-quarters full for the best puff during baking.Baking the Egg Bites
Bake in a preheated oven until the bites are puffed and a toothpick inserted comes out clean, indicating they are fully cooked.Cooling Before Serving
Allow the egg bites to cool in the pan for several minutes to set properly and make removal easier.FAQ
Can I use whole eggs instead of egg whites?
Yes, you can use whole eggs, but it will change the texture and flavor of the egg bites.What can I use instead of sour cream?
Greek yogurt or cottage cheese can be used as alternatives to sour cream.How do I store leftover egg white bites?
Store them in an airtight container in the refrigerator for up to four days.Can egg white bites be frozen?
Yes, they can be frozen in a zip-top freezer bag for up to a month. Thaw in the refrigerator before reheating.What are some good vegetable alternatives?
Chopped tomatoes, red onions, or different types of greens like kale can be used as substitutes.Conclusion
Egg White Bites are a nutritious and versatile option for a quick meal or snack. They’re easy to prepare and can be customized with various ingredients to suit your taste. Not only are they packed with protein, but they can also be made ahead of time, making them a great choice for busy mornings or meal prep.Cheesy Spinach and Feta Bites
Substitute the Parmesan with crumbled feta cheese and add in fresh chopped dill for a Mediterranean twist.Southwestern Egg White Bites
Incorporate black beans, corn, diced jalapeños, and pepper jack cheese for a spicy, southwestern flavor profile.Mushroom and Swiss Egg Bites
Sauté finely chopped mushrooms and onions before adding them to the egg mixture along with Swiss cheese for a hearty option.Caprese Egg White Bites
Mix in diced fresh tomatoes, basil, and mozzarella cheese for a fresh, Italian-inspired bite.Smoked Salmon and Chive Bites
Fold in chopped smoked salmon and fresh chives for a luxurious breakfast option that’s high in protein.Hash Brown Egg Bites
Add a layer of grated hash browns at the bottom of each muffin cup for a filling breakfast treat, and top with cheddar cheese.Sweet Potato and Spinach Bites
Incorporate mashed sweet potatoes and additional spices like cumin and paprika for a sweet and savory flavor combination.Avocado and Tomato Egg Bites
Mix in diced avocado and cherry tomatoes, and top with a sprinkle of chili flakes for a fresh and vibrant taste.
