Egg White Bites

7 Apr


I’m big on quiches – they are delicious but all too often full of extra kilojoules and saturated fat from tons of cheese and pastry. I stumbled across this concept of “egg white bites” while trolling on Pintrest (something I do all too often).

These bites are dead easy to make, pack a punch of protein and sneak some vegetable goodness in them. They make for a great mid-meal snack as you’re running out the door.


Egg White Bites

Makes 12


  • 1/2 chopped onion
  • 1/2 large capsicum (diced)
  • 4 cups of fresh spinach (torn in pieces)
  • Egg whites
  • Pepper
  • Cayenne pepper
  • Basil
  • Oregano
  • 3 T shredded parmesan cheese






1) Preheat the oven to 175C.

2) Spray a muffin tin with olive oil.

3) Place chopped vegies, herb, spices and cheese into muffin holes.

4) Fill each hole with egg whites.

5) Bake in the oven for 25 -28 mins (until firmly set).

6) Enjoy hot or cold either as they are or with salsa or sweet chilli sauce.




Per serve
Energy (kJ) 170
               (Cal) 41
Fat (g) 0.6
Carbohydrate (g) 1.4
Protein (g) 7.9
Potassium (mg) 63
Sodium (mg) 135



These bites were delicious and lasted for about 3 days in the fridge. They do sweat a little bit the longer you leave them but they were devoured quickly in my household. Hope you enjoy!



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