These roasted red pepper egg white bites are light, fluffy, and protein-packed, with a soft custard-like center that tastes just like the ones from a coffee shop case. A blender does the mixing, a muffin tin does the shaping, and a pan of hot water in the oven does the rest. You get 12 bites in about 35 minutes that keep well all week.
Table of Contents
Why These Egg White Bites Work
Blending the egg whites with cottage cheese makes the mixture silky and creamy instead of rubbery. A little cornstarch helps them hold together, and baking over a pan of hot water keeps the oven humid so the tops stay smooth and the centers stay tender. It is the oven version of the sous vide method, without special equipment.
- About 17 grams of protein in a serving of two bites.
- Blender batter, so there is almost no mixing effort.
- Great for meal prep and freezer-friendly.
- Easy to customize with different fillings.
Ingredients
The full amounts are in the recipe card below.
- 2 cups (16 ounces) liquid egg whites
- 1 cup small-curd cottage cheese
- 1 cup shredded Monterey Jack cheese
- 2 tablespoons cornstarch
- 2 tablespoons milk
- 1/2 teaspoon salt, 1/4 teaspoon black pepper, and 1/4 teaspoon garlic powder
- 1/4 cup finely diced roasted red peppers, patted dry
- 1/4 cup finely chopped fresh spinach
- Cooking spray, for greasing
Pat the roasted red peppers dry with a paper towel. Extra moisture makes the bites weep and turns them watery.
How to Make Roasted Red Pepper Egg White Bites
Set Up the Steam Bath
Heat the oven to 300°F (150°C) with one rack in the middle and one on the lowest level. Boil a kettle of water. Set a metal or ceramic baking dish on the lower rack and fill it about halfway with boiling water. Grease a 12-cup muffin tin well, or use silicone molds.
Blend the Batter
Add the egg whites, cottage cheese, Monterey Jack, cornstarch, milk, salt, pepper, and garlic powder to a blender. Blend for 30 seconds until completely smooth.
Fill the Cups
Pour the batter into the muffin cups, filling each about three-quarters full. Divide the red peppers and spinach among the cups, then gently press them below the surface with a spoon so they do not brown on top.
Bake and Rest
Bake on the middle rack for 20 to 25 minutes, until the bites are puffed and no longer jiggly in the center. Egg dishes should reach 160°F according to USDA guidance. Let them rest in the pan for 5 minutes, then run a knife around each cup and lift them out. They will deflate slightly as they cool, which is normal.
How to Serve Egg White Bites
Serve two bites warm with fruit and toast for a quick breakfast, or tuck them into a wrap or breakfast sandwich. They also work as a high-protein snack straight from the fridge. If you want a whole-egg version with cottage cheese, try our cottage cheese egg bites.
How to Store and Reheat
Cool the bites completely, then store them in an airtight container in the refrigerator for up to 5 days. To freeze, place them on a tray until firm, then bag them for up to 2 months. Reheat from the fridge in the microwave for 30 to 45 seconds, or from frozen for 60 to 90 seconds, until steaming hot.
Tips and Variations
- Grease the pan generously, even if it is nonstick. Egg whites cling.
- Use silicone molds for the easiest release.
- Swap the fillings for cooked crumbled bacon, sausage, or diced mushrooms.
- Use Gruyere or cheddar in place of Monterey Jack for a stronger cheese flavor.
- Add a dash of hot sauce to the blender for a little heat.
- For a larger egg dish, try our egg frittata casserole or the baked vegetable frittata.
- Another easy egg option is our egg bites recipe.
FAQ
Do I need a water bath to make egg white bites?
It is strongly recommended. The steam keeps the oven humid so the bites cook gently and stay creamy instead of turning rubbery or cracked.
Can I use whole eggs instead of egg whites?
Yes. Use about 8 large whole eggs in place of the liquid egg whites. The bites will be richer and slightly higher in calories.
Why are my egg bites watery or spongy?
Wet fillings release moisture as they bake, and overbaking makes the eggs tough. Pat the peppers dry and take the bites out as soon as the centers are set.
Can I skip the cottage cheese?
You can replace it with an equal amount of cream cheese or ricotta. Blending it into the eggs is what gives the bites their smooth texture.
How long do they last in the fridge?
Up to 5 days in an airtight container. They freeze well too, so they are a good option for make-ahead breakfasts.
Roasted Red Pepper Egg White Bites
Ingredients
Main Ingredients
- 2 cups liquid egg whites about 16 oz
- 1 cup small-curd cottage cheese
- 1 cup shredded Monterey Jack cheese
- 2 tbsp cornstarch
- 2 tbsp milk
- ½ tsp salt
- ¼ tsp black pepper
- ¼ tsp garlic powder
- ¼ cup roasted red peppers finely diced and patted dry
- ¼ cup fresh spinach finely chopped
- cooking spray for greasing
Instructions
Cooking
- Heat the oven to 300°F (150°C) with one rack in the middle and one on the lowest level. Boil a kettle of water. Set a metal or ceramic baking dish on the lower rack and fill it halfway with the boiling water.
- Grease a 12-cup muffin tin well, or use silicone molds.
- Add the egg whites, cottage cheese, Monterey Jack, cornstarch, milk, salt, pepper, and garlic powder to a blender and blend for 30 seconds until smooth.
- Pour the batter into the muffin cups, filling each about three-quarters full. Divide the red peppers and spinach among the cups and gently press them below the surface.
- Bake on the middle rack for 20 to 25 minutes, until puffed and set in the center.
- Rest in the pan for 5 minutes, run a knife around each cup, and lift the bites out. Serve warm.
