Baked Egg White & Vegetable Cups are a wholesome, protein-packed breakfast or snack that’s both delicious and convenient. They are made with simple, clean ingredients and are naturally low in fat and carbohydrates, making them ideal for those following a healthy or low-calorie diet. These little egg bites are versatile and customizable—you can swap in your favorite vegetables or cheeses depending on your taste or dietary preferences. Perfect for meal prepping, they’re easy to make ahead and reheat quickly for busy mornings. Whether you’re trying to fuel your day with a nutritious start, reduce your carb intake, or find an easy grab-and-go snack, these egg white cups are a smart and satisfying choice for the whole family.
Ingredients
1 cup fresh spinach
1 cup diced cherry tomatoes
4 cups egg whites (from a carton or separated from whole eggs)
¼ cup crumbled feta cheese
Salt and pepper to taste
Instructions
Preheat your oven to 375°F and lightly coat a 12-cup muffin tin with nonstick spray to prevent sticking and make cleanup easier. Begin by dividing the spinach evenly into the bottom of each muffin cup. Layer the diced cherry tomatoes on top of the spinach in each cup, adding vibrant flavor and color. Pour in the egg whites carefully, filling each cup nearly to the top, but be sure to leave a little space to avoid overflowing during baking. Season each cup with a pinch of salt and pepper for added taste. Sprinkle a small amount of crumbled feta cheese onto the top of each filled cup for a creamy, tangy finish. Place the muffin tin in the oven and bake for 17 to 20 minutes, or until the egg whites are fully set and the tops are slightly golden around the edges. Let the cups cool in the pan for a few minutes. Then, using a butter knife, gently loosen the edges of each cup and lift them out. Serve them warm, or let them cool completely and store for later.
Notes
This recipe is highly adaptable—feel free to include other vegetables like finely chopped onions, bell peppers, or mushrooms. If you want extra flavor, try adding a pinch of garlic powder, Italian seasoning, or red pepper flakes. For a dairy-free version, omit the feta or use a plant-based cheese. These egg cups can be stored in an airtight container in the fridge for up to 4 days, or frozen for up to a month. To reheat, simply microwave for 30–45 seconds until warmed through. Using a silicone muffin pan can help the egg cups pop out more easily and reduces the need for extra oil.
FAQs
Can I use whole eggs instead of egg whites? Yes, you can substitute whole eggs, but this will increase the fat and calorie content. To replace 4 cups of egg whites, you’ll need about 12 whole eggs.
Are these freezer-friendly? Absolutely. Once cooled, wrap each egg cup individually in plastic wrap or store in a freezer-safe bag. Reheat in the microwave or oven as needed.
What other cheese can I use? You can substitute feta with shredded cheddar, mozzarella, goat cheese, or Swiss depending on your flavor preference.
Can I make them ahead of time? Yes, these are excellent for meal prepping. Make a batch on Sunday and enjoy throughout the week.
Are they suitable for kids? Definitely. Just adjust the seasoning or omit any stronger flavors if needed for picky eaters.
Baked Egg White & Vegetable Cups
- Total Time: 10 minutes
- Yield: Makes 6 servings 1x
Description
Baked Egg White & Vegetable Cups are a wholesome, protein-packed breakfast or snack that’s both delicious and convenient. They are made with simple, clean ingredients and are naturally low in fat and carbohydrates, making them ideal for those following a healthy or low-calorie diet. These little egg bites are versatile and customizable—you can swap in your favorite vegetables or cheeses depending on your taste or dietary preferences. Perfect for meal prepping, they’re easy to make ahead and reheat quickly for busy mornings. Whether you’re trying to fuel your day with a nutritious start, reduce your carb intake, or find an easy grab-and-go snack, these egg white cups are a smart and satisfying choice for the whole family.
Ingredients
1 cup fresh spinach
1 cup diced cherry tomatoes
4 cups egg whites (from a carton or separated from whole eggs)
¼ cup crumbled feta cheese
Salt and pepper to taste
Instructions
Preheat your oven to 375°F and lightly coat a 12-cup muffin tin with nonstick spray to prevent sticking and make cleanup easier. Begin by dividing the spinach evenly into the bottom of each muffin cup. Layer the diced cherry tomatoes on top of the spinach in each cup, adding vibrant flavor and color. Pour in the egg whites carefully, filling each cup nearly to the top, but be sure to leave a little space to avoid overflowing during baking. Season each cup with a pinch of salt and pepper for added taste. Sprinkle a small amount of crumbled feta cheese onto the top of each filled cup for a creamy, tangy finish. Place the muffin tin in the oven and bake for 17 to 20 minutes, or until the egg whites are fully set and the tops are slightly golden around the edges. Let the cups cool in the pan for a few minutes. Then, using a butter knife, gently loosen the edges of each cup and lift them out. Serve them warm, or let them cool completely and store for later.
Notes
This recipe is highly adaptable—feel free to include other vegetables like finely chopped onions, bell peppers, or mushrooms. If you want extra flavor, try adding a pinch of garlic powder, Italian seasoning, or red pepper flakes. For a dairy-free version, omit the feta or use a plant-based cheese. These egg cups can be stored in an airtight container in the fridge for up to 4 days, or frozen for up to a month. To reheat, simply microwave for 30–45 seconds until warmed through. Using a silicone muffin pan can help the egg cups pop out more easily and reduces the need for extra oil.
- Prep Time: 10 minutes