American · breakfast
High-Protein Egg White Bites with Spinach and Red Pepper
Video by Evolving Table on YouTube · Open on YouTube
- Low carb (3.1 g net carbs) but not keto: 36% of the energy is from fat, and keto meals get about 60% or more
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
Mostly egg whites with cottage cheese and a little Monterey Jack: about 21 g protein for only 3 g net carbs in 3 bites, and around 160 kcal.
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Ingredients 12
Method
Tap a time to watch that step in the video.
- Heat the oven to 175°C (350°F). Measure the egg whites (3 tbsp per white) into a large jug or bowl with a pouring spout. 1:10
- Add the garlic powder, salt, pepper and hot sauce and whisk until well combined. 1:25
- Finely dice the red pepper (roasted peppers taste more like the café version) and finely chop the spinach and green onions. 2:13
- Add the vegetables, Monterey Jack and cottage cheese to the egg whites and stir until just combined. 2:40
- Spray a newish, unscratched 12-cup muffin pan generously with cooking spray and fill each cup ¾ full, stirring the mix every few cups so the add-ins don't sink. 3:36
- Bake 20–22 minutes, until set and no longer jiggly — they puff up around 15 minutes but need at least 18 to cook through. 4:05
- Cool to room temperature and store in a container for the week, or serve warm with a sprinkle of parsley or extra green onion. 4:26
Tip. Makes 12 bites; we count 3 as a serve (our estimate). For a smoother, fluffier bite, blend the egg whites, cottage cheese and seasonings for 10–20 seconds first. Keeps 4–5 days in the fridge.
The method is a summary in our words — the video shows every step.
One portion (3 egg white bites) gives you 1 of 4
Where the energy comes from one serve
- Net carbs 8%
- Protein 55%
- Fat 37%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High58%
32 µg a serve, mostly from liquid egg whites (85%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin C High30%
27 mg a serve, mostly from red bell pepper (90%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K High29%
35 µg a serve, mostly from fresh spinach (52%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B12 Source15%
0.4 µg a serve, mostly from liquid egg whites (34%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Calcium Source11%
146 mg a serve, mostly from monterey Jack cheese (71%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A Source10%
89 µg a serve, mostly from red bell pepper (33%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Show the other 9
Folate8%
30 µg a serve, mostly from red bell pepper (29%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-38%
0.1 g a serve, mostly from non-stick cooking spray (53%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Potassium7%
340 mg a serve, mostly from liquid egg whites (65%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium7%
27 mg a serve, mostly from liquid egg whites (54%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc6%
0.6 mg a serve, mostly from monterey Jack cheese (66%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B66%
0.1 mg a serve, mostly from red bell pepper (58%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E4%
0.6 mg a serve, mostly from red bell pepper (51%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Iron3%
0.5 mg a serve, mostly from liquid egg whites (25%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin D1%
0.1 µg a serve, mostly from monterey Jack cheese (75%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Evolving Table; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.