Spinach Feta Egg White Bites

4.70 from 10 votes

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Perfect for breakfast on busy mornings, these healthy spinach feta egg white bites are easy to assemble. The best part is that they bake in a muffin pan, so they are already portioned out. They also look great if you want to serve them for weekend brunch. Inspired by Starbucks egg white bites, I use roasted tomatoes, but you can chop up roasted red peppers instead if you would rather stay closer to the original.  

You can also try this roasted vegetable egg white frittata recipe.

3 spinach feta mini frittatas on a plate with 1 cut in half

Why You’ll Love This Recipe

It has just 9 ingredients (and that includes non-stick cooking spray). When your ingredients are already full of flavor straight out of the container, you aren’t starting from zero. You are actually more than halfway there, so you don’t need a long ingredient list.

These protein-packed bites are the perfect portioned out breakfast. Falling into a breakfast rut happens before you know it. Maybe it’s because it’s the most rushed meal of the day. There is just something so appealing about a simple breakfast recipe that’s meant for making ahead. They’re gluten-free too.

You can customize your egg bites. Try switching up the veggies, the cheese or both. You don’t have to feel obligated to make them the same way each time. Use this recipe as a starting point. 

So Why Eat Egg Whites?

All joking and eye rolling aside about egg whites being a cliché diet food, they manage to be high in protein while being low in calories, cholesterol and fat. See, there’s a reason they are sold in cartons and that they are so popular. No offense to egg yolks.

Also, eggs are one of the most convenient things to have in your fridge to turn out a fast meal no matter the time of the day. I am always a fan of eggs for dinner.

Baking Egg Whites In A Muffin Pan

Using a muffin pan to bake eggs is great if you are feeding a crowd for breakfast or brunch or if you are looking for timesaving meal prep for the work week ahead for yourself. That’s why I love this way to cook them including my Mini Spinach Frittatas.

For this recipe, I take loose inspiration from those sous vide egg bites at Starbucks. They have saved me many times when I have been traveling and find myself at a hotel or in an airport and away from my blender and my usual berry smoothie breakfast. I always make it a point to start my day with something nutritious, even better if it’s high protein.

In my egg white bites recipe, I go heavier on the spinach because it is such a simple way to incorporate greens into the first meal of the day. This is the kind of effort I think always deserves a high five.

Ingredients & Substitutions

Ingredients including egg whites, milk, tomatoes, spinach and feta

This is what you need:

  • Egg whites: The recipes calls for a 16-ounce carton of egg whites, which is 2 cups. This makes it so you polish off the entire container and won’t end up with a weird amount of extra whites.
  • Milk: You can use any kind of milk including cow’s milk or a plant-based milk like oat or almond. I reach for whatever I have in my fridge.
  • Roasted tomatoes (or roasted red bell peppers): It is up to you if you include roasted tomatoes or roasted red peppers. These should be the jarred kind that you find with the other antipasti and olives in the Italian section at the grocery. If you want to be more true to the Starbucks version, then go with red peppers.
  • Spinach: Tender baby spinach leaves are preferred because they will wilt slightly as they bake in the eggs.
  • Feta: A little salty, pungent crumbled feta cheese goes a long way. I love this cheese’s strong flavor. It doesn’t take much to make its presence known. As written, this recipe is a blend of Mediterranean-inspired flavors, but you can substitute with grated mozzarella cheese or even cheddar cheese.
  • Chives: Maybe it’s just me, but I think eggs always need something oniony, and chives do that in a delicate way. You could also finely chop green onions or scallions.
  • Salt and pepper: It is so important to season the egg whites with plenty of kosher salt and black pepper.

How To Make Spinach Feta Egg White Bites

Preheat the oven to 350 degrees F. Grease a 12-cup muffin pan with non-stick cooking spray. You can use a silicone mold instead of a traditional muffin pan.

1. Stir together the egg whites, milk, salt and pepper in a large bowl. If you have a mixing bowl that has a spout at one end, this will make it easier to pour into the cups.

2. Fill the muffin cups with fresh spinach and chopped tomatoes or red peppers, depending which you are using.

Whisk the egg whites, milk, salt and pepper in a bowl. Fill the muffin pan cups with spinach and roasted tomatoes.

3. Pour in the egg mixture. The cups should end up nearly three-fourths full. The eggs will puff up as they bake, so you don’t want to fill them all the way to the top. Top each cup with crumbled feta and chives. Assembling them in this order prevents the cheese from getting lost at the bottom.

4. Bake the egg bites for 12-15 minutes until they are just set. Be careful when you move the pan to the preheated oven. The non-stick cooking spray will prevent them from sticking to the muffin tins. You can run a small paring knife around each cup as needed to help get them out.

Assembled egg white bites before and after baking.

Can You Use Whole Eggs?

Yes. If you prefer using whole eggs, yolk and all, swap out the egg whites, and use 9 large eggs instead. The cook time will be 15-20 minutes.


The bites can be served warm or at room temperature. They are a good choice for weekend brunch if you are entertaining. I like that they are small especially when you have a full spread and there are lots of different dishes to choose from. Include a bottle of hot sauce on the side, always a must with eggs.

Leftovers & Make-Ahead Tips

Most of the time I make these egg white bites for myself with the plan to eat them cold leftovers. I chop them and toss them with greens in a salad or with cooked grains. This is very much my “put an egg on it” approach to garbage salads that look like a mess, but are incredibly tasty and satisfying especially for lunch.

Store the egg bites in an airtight container in the refrigerator up to 5 days. You can warm them with a quick zap in the microwave for 10-12 seconds. Don’t do it too long or they will get a rubbery texture. To freeze them, I recommend wrapping each one in plastic wrap and then putting them all in the same container. Thawing them overnight in the fridge and then reheating them works best. You can keep them in the freezer up to 1 month.

Spinach feta egg white bites on a plate

Recipe Tips

  • Don’t forget to grease the muffin cups. Baked eggs like to stick. Non-stick cooking spray prevents this from happening. If you don’t have it, you can wipe the cups with a towel soaked with a little vegetable oil. Also, when you take the pan out of the oven, run a knife around the edges of the egg bites while they are warm.
  • Fresh spinach works best. Frozen spinach has a lot of water in it. If that’s all you have, then squeeze out as much moisture as you can.
  • Don’t over fill the muffin cups. They should be about 3/4 full. Remember they will puff up and rise as they bake.

Recipe FAQs

Are egg white bites healthy?

Since egg whites are low in calories, cholesterol and fat while being high in protein, these bites are a great healthy choice for breakfast.

How long do egg white bites last?

Store them in an airtight container in the refrigerator up to 5 days.

Can you make this recipe dairy free?

Yes. Use plant-based milk. Then for the cheese, either leave it out or use dairy-free versions. There are lots of common cheeses that you can find in vegan versions.

More Breakfast Recipes

Mini Roasted Broccoli Onion Frittatas
Mini Spinach Frittatas
Mushroom Pepper Feta Crustless Quiche
Tomato Kale Pesto Frittata
Black Bean Roasted Pepper Frittata
Mushroom Tomato Frittata

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Spinach Feta Egg White Bites

4.70 from 10 votes
Prep: 5 minutes
Cook: 18 minutes
Total: 23 minutes
Servings: 12 egg white bites
Baked in a muffin pan, these easy egg white bites are loaded with baby spinach, feta, chives, and either roasted tomatoes or roasted red peppers.


  • Non-stick cooking spray
  • 1-16 ounce carton egg whites
  • 1/2 cup milk
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 2 cups baby spinach
  • 1/2 cup chopped jarred roasted tomatoes or roasted red peppers
  • 1/3 cup crumbled feta
  • 2 tablespoons minced chives


  • Preheat the oven to 350 degrees F.
  • Grease a 12-cup muffin pan with non-stick cooking spray.
  • In a large bowl, whisk together the egg whites, milk, salt and pepper.
  • Place equal amounts of the chopped roasted tomatoes (or red peppers) and spinach in each of the muffin cups. Pour in the egg whites until they are about three-quarters full and top with crumbled feta and chives.
  • Baked the egg white bites until they are just set, about 18 minutes. Run a paring knife around the cups as needed to release them from the pan.


Instead of egg whites, you can use 9 whole eggs. Increase the cook time to 18-20 minutes.
If you want, you can substitute the roasted tomatoes with chopped roasted red peppers.
You can use crumbled goat cheese or grated mozzarella or cheddar instead of feta.
You can keep leftovers in an airtight container in the refrigerator up to 5 days. Warm them in the microwave for 10-12 seconds.
To freeze up to 1 month, wrap each one in plastic wrap and then combine them in the same container. Thaw them overnight in the refrigerator and reheat in the microwave. 


Calories: 32kcal | Carbohydrates: 3g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.3g | Cholesterol: 5mg | Sodium: 161mg | Potassium: 209mg | Fiber: 1g | Sugar: 2g | Vitamin A: 565IU | Vitamin C: 3mg | Calcium: 44mg | Iron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Breakfast & Brunch
Cuisine: Mediterranean
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Hi, I'm Paige.

Welcome to Last Ingredient where you will find simple seasonal recipes with plenty of fruits and vegetables, all for the home cook.

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