Savory Egg White and Red Pepper Bites
Transform your breakfast routine with these delightful Savory Egg White and Red Pepper Bites. Packed with protein and bursting with flavor, these small but satisfying bites combine fluffy egg whites with creamy cottage cheese, tangy feta, and a medley of roasted sweet peppers and spinach. Perfect for meal prep or as a quick on-the-go breakfast option, these bites provide a delicious and healthy alternative to traditional egg dishes. Enjoy them fresh out of the pot or refrigerate for an easy snack throughout the week. Your mornings will never be the same!
N/A
Servings
100
Calories
8
Ingredients
Ingredients
Egg whites
16 oz (well whisked)
Full fat cottage cheese
2 oz
Feta cheese
1/4 cup (finely crumbled)
Monterey Jack cheese
1/4 cup (grated)
Roasted sweet peppers
1/4 cup (finely chopped)
Chopped spinach
1/4 cup (cooked, dried with paper towels)
Kosher salt
2 teaspoons
Cooking spray
1 (16 oz) can
Instructions
1
In a medium bowl, whisk together the egg whites, cottage cheese, feta cheese, Monterey Jack cheese, roasted sweet peppers, chopped spinach, and kosher salt until well combined.
2
Prepare the egg bites by taking a small bowl (such as a custard cup or 5 oz ramekin) and pressing a 10-inch square of plastic wrap into the bowl to create a mold. Ensure the wrap adheres to the sides with a few inches overhanging the edges.
3
Generously spray the plastic wrap inside the bowl and the overhanging edges with nonstick cooking spray.
4
Spoon the egg mixture into the bowl, filling it about 1/8 inch from the top. Carefully gather the plastic wrap and twist it to seal the egg filling, ensuring there is no air trapped inside. Secure the top with kitchen string or another piece of plastic wrap.
5
Repeat the process with the remaining egg mixture, making sure to spray the plastic wrap each time.
6
In a large pot, bring about 6 inches of water to a simmer (185-200°F, with small bubbles rising to the surface). Gently lower the egg parcels into the simmering water. Cook for 10 to 12 minutes until the centers are completely set.
7
Using a slotted spoon, carefully remove the egg parcels from the water and place them on a plate lined with paper towels. Allow them to cool for a minute before cutting them open.
8
Use sharp scissors to cut the kitchen twine, then peel away the plastic wrap to reveal your perfectly cooked egg bites. Serve warm and enjoy!
Nutrition Information
3g
Fat
5g
Carbs
15g
Protein
Frequently Asked Questions
Frequently Asked Questions
What are Savory Egg White and Red Pepper Bites?
These are protein-packed breakfast bites made with egg whites, cottage cheese, feta, roasted sweet peppers, and spinach, cooked in a simmering water bath.
What is the primary protein source in this recipe?
The primary protein source is 16 oz of well-whisked egg whites, complemented by cottage cheese and feta.
Are these egg bites suitable for a low carb diet?
Yes, with only 5g of carbohydrates per serving, these bites are an excellent choice for those following a low-carb or keto-friendly lifestyle.
How many calories are in a serving of these egg bites?
Each serving contains approximately 100 calories.
What types of cheese are used in this recipe?
The recipe calls for a blend of full-fat cottage cheese, finely crumbled feta cheese, and grated Monterey Jack cheese.
Is this recipe vegetarian?
Yes, these savory egg bites are vegetarian-friendly as they contain no meat products.
How do I prepare the spinach for the egg mixture?
The spinach should be cooked and then thoroughly dried with paper towels before being chopped and added to the mixture.
What is the recommended cooking temperature for the water?
The water should be kept at a gentle simmer between 185°F and 200°F.
How long do the egg bites need to cook in the water?
They should simmer for 10 to 12 minutes until the centers are completely set.
How do I mold the egg bites without a specialized machine?
You can use a 5 oz ramekin or custard cup lined with a 10-inch square of plastic wrap to create a mold for the parcels.
Why is nonstick cooking spray used on the plastic wrap?
The spray ensures that the egg mixture does not stick to the plastic wrap, allowing for easy removal after cooking.
How do I seal the egg parcels before cooking?
Gather the edges of the plastic wrap, twist it to remove air, and secure the top with kitchen string or another piece of plastic wrap.
Can these egg bites be used for meal prep?
Yes, they are perfect for meal prep and can be refrigerated for an easy, on-the-go breakfast or snack throughout the week.
What tools are needed to remove the bites from the water?
A slotted spoon is recommended to safely lift the egg parcels out of the simmering water.
How much protein is in one serving?
There are 15g of protein per serving in these egg white bites.
What kind of peppers should I use?
The recipe specifies 1/4 cup of finely chopped roasted sweet peppers.
Is it necessary to remove air from the plastic parcels?
Yes, ensuring no air is trapped inside the plastic wrap helps the bites cook evenly and maintain their shape.
How much fat is in this recipe?
There are 3g of fat per serving.
Should the egg bites be served warm?
They are best enjoyed fresh and warm out of the pot, though they can also be eaten cold as a snack.
What is the preparation for the feta cheese?
The feta cheese should be finely crumbled to ensure it distributes evenly throughout the egg mixture.
How much salt is added to the recipe?
The recipe calls for 2 teaspoons of kosher salt.
What size plastic wrap is needed for each bite?
A 10-inch square of plastic wrap is used for each individual egg bite mold.
Can I use any type of cottage cheese?
The recipe specifically recommends 2 oz of full-fat cottage cheese for the best creamy texture.
How do I know the water is at the right simmering point?
Look for small bubbles rising to the surface, which indicates a temperature between 185°F and 200°F.
What should I do after removing the parcels from the water?
Place them on a plate lined with paper towels and allow them to cool for one minute before opening.
How do I safely remove the plastic wrap?
Use sharp scissors to cut the kitchen twine or tie, then gently peel away the plastic wrap from the cooked egg.
Can I substitute the Monterey Jack cheese?
While Monterey Jack is used for its melting properties, you could substitute it with another mild grated cheese like white cheddar.
Are these egg bites gluten-free?
Based on the ingredients listed (eggs, cheese, peppers, spinach), this recipe is naturally gluten-free.
How many ingredients are in this recipe?
There are 8 main ingredients including the cooking spray.
What makes these bites 'savory'?
The combination of salty feta, tangy peppers, earthy spinach, and Monterey Jack cheese creates a deep savory flavor profile.