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Steps to Make It.
Ingredients
a:10:{i:0;a:3:{s:10:"ingredient";s:2:"01";s:8:"quantity";s:0:"";s:4:"unit";s:14:"Cooking spray";}i:1;a:3:{s:10:"ingredient";s:2:"02";s:8:"quantity";s:2:"12";s:4:"unit";s:18:"large egg whites, or 1 1/2 cups pasteurized egg whites";}i:2;a:3:{s:10:"ingredient";s:2:"03";s:8:"quantity";s:3:"1/4";s:4:"unit";s:24:"cup light, or regular sour cream";}i:3;a:3:{s:10:"ingredient";s:2:"04";s:8:"quantity";s:1:"2";s:4:"unit";s:29:"cups packed coarsely chopped baby spinach";}i:4;a:3:{s:10:"ingredient";s:2:"05";s:8:"quantity";s:2:"1/2";s:4:"unit";s:35:"cup diced jarred roasted red peppers, well drained";}i:5;a:3:{s:10:"ingredient";s:2:"06";s:8:"quantity";s:1:"2";s:4:"unit";s:37:"medium green onions, thinly sliced";}i:6;a:3:{s:10:"ingredient";s:2:"07";s:8:"quantity";s:1:"1/2";s:4:"unit";s:19:"teaspoon kosher salt";}i:7;a:3:{s:10:"ingredient";s:2:"08";s:8:"quantity";s:1:"1/2";s:4:"unit";s:25:"teaspoon freshly ground black pepper";}i:8;a:3:{s:10:"ingredient";s:2:"09";s:8:"quantity";s:1:"1/2";s:4:"unit";s:21:"teaspoon Italian seasoning";}i:9;a:3:{s:10:"ingredient";s:2:"10";s:8:"quantity";s:1:"1/3";s:4:"unit";s:21:"cup finely grated Parmesan";}}Nutritions
a:7:{i:0;a:4:{s:4:"name";s:8:"Calories";s:8:"quantity";s:3:"236";s:4:"unit";s:4:"kcal";s:11:"description";s:0:"";}i:1;a:4:{s:4:"name";s:7:"Protein";s:8:"quantity";s:2:"20";s:4:"unit";s:1:"g";s:11:"description";s:0:"";}i:2;a:4:{s:4:"name";s:13:"Carbohydrates";s:8:"quantity";s:3:"800";s:4:"unit";s:2:"mg";s:11:"description";s:0:"";}i:3;a:4:{s:4:"name";s:5:"Sugar";s:8:"quantity";s:3:"221";s:4:"unit";s:2:"mg";s:11:"description";s:0:"";}i:4;a:4:{s:4:"name";s:4:"Salt";s:8:"quantity";s:2:"14";s:4:"unit";s:1:"g";s:11:"description";s:0:"";}i:5;a:4:{s:4:"name";s:6:"Energy";s:8:"quantity";s:4:"989";s:4:"unit";s:2:"kJ";s:11:"description";s:0:"";}i:6;a:4:{s:4:"name";s:3:"Fat";s:8:"quantity";s:2:"14";s:4:"unit";s:1:"g";s:11:"description";s:0:"";}}a:7:{i:0;a:2:{s:5:"title";s:23:"Gather the Ingredients";s:4:"text";s:66:"Gather all ingredients and measure them out.
";}i:1;a:2:{s:5:"title";s:32:"Prepare the Muffin Pan";s:4:"text";s:97:"Line a muffin pan with foil liners and spray lightly with cooking spray.
Position a rack in the center of the oven and heat to 350 F.
";}i:2;a:2:{s:5:"title";s:36:"Mix Egg Whites and Sour Cream";s:4:"text";s:80:"Add the egg whites and sour cream to a medium bowl. Whisk together to combine.
";}i:3;a:2:{s:5:"title";s:42:"Incorporate Vegetables and Seasoning";s:4:"text";s:96:"Add the spinach, roasted red peppers, green onions, salt, pepper, and Italian seasoning. Stir to combine.
";}i:4;a:2:{s:5:"title";s:28:"Fill the Muffin Wells";s:4:"text";s:85:"Fill the wells of the foil-lined muffin pan three-quarters full. Top each evenly with Parmesan.
";}i:5;a:2:{s:5:"title";s:24:"Bake the Egg Bites";s:4:"text";s:121:"Bake until the egg bites are puffed, the cheese is melted, and a paring knife or toothpick inserted into the center comes out clean, about 20 minutes.
";}i:6;a:2:{s:5:"title";s:30:"Cool and Serve";s:4:"text";s:74:"Let cool for several minutes before serving.
";}}HTML Directions
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1Gather the Ingredients
Gather all the necessary ingredients needed for making the egg white bites.
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2Prepare the Muffin Pan
Line a muffin pan with foil liners and spray them lightly with cooking spray. Position a rack in the center of the oven and preheat to 350°F.
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3Mix the Base
Add the egg whites and sour cream to a medium bowl, and whisk them together until well combined.
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4Add Flavorings
Incorporate spinach, roasted red peppers, green onions, salt, pepper, and Italian seasoning into the mixture. Stir until everything is well combined.
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5Fill the Muffin Wells
Pour the mixture into the prepared muffin pan, filling each well about three-quarters full. Sprinkle Parmesan cheese evenly on top.
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6Bake
Bake the egg bites until they are puffed, the cheese is melted, and a toothpick inserted into the center comes out clean, approximately 20 minutes.
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7Cool Before Serving
Let the bites cool for several minutes before serving them on plates.
It can be tricky to find breakfast options that are quick, easy, healthy, and tasty. Egg bites are an excellent solution. They're handheld, protein-packed, and great for meal prep. Just pop one in the microwave for a few seconds and enjoy.
For a lighter version of this breakfast-on-the-go, make egg white bites. We load ours with fresh spinach, roasted red peppers, green onions, and Parmesan cheese for lots of flavor. A little sour cream adds body and a little tang to the mixture without weighing it down. These may remind you of Starbucks' egg white bites, but they're even better and so inexpensive.
Feel free to use store-bought pasteurized egg whites in the carton for ease. You can swap out mix-ins for other veggies and cheeses to change things up or suit your tastes.
Never Lose a Recipe Again!
Tips
- Baked egg bites have the tendency to stick to the muffin pan, even if it's nonstick. To prevent this, we like to line the wells with foil liners and spray them lightly with cooking spray. If you don't have foil liners, spray the wells of a nonstick muffin pan directly with cooking spray instead.
- If you end up with lots of extra egg yolks, don't toss them out. Use yolks to make lemon curd, spaghetti carbonara, Caesar salad dressing, or cured egg yolks.
Recipe Variations
It's easy to adjust this recipe to suit your tastes. Try these easy swaps:
- Replace the Parmesan cheese with another strongly flavored cheese, like extra sharp cheddar, feta, or crumbled goat cheese.
- Swap the roasted red pepper for chopped tomato.
- Use finely diced red onion instead of green onions.
- Instead of baby spinach, use finely chopped kale.
How to Store and Freeze
- Store any leftover egg white bites in an airtight container in the fridge for up to four days. Reheat in the microwave covered loosely with a paper towel.
- Egg bites can be frozen for longer storage. Transfer the cooled bites to a zip-top freezer bag and freeze for up to a month. Defrost in the fridge before reheating and enjoying.
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