Mexican Egg White and Spinach Bites
Fluffy egg white bites baked with fresh spinach, diced red bell pepper, and creamy Mexican blend cheese. An easy, make-ahead keto breakfast packed with lean protein.
Prep
10 min
Cook
20 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Heather + Lila
Heather created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet
Time saver
Reheat leftover bites in the microwave for 30-45 seconds for a fast morning meal.
Do these three things first
- 1Preheat your oven to 350°F (175°C) and lightly grease a 6-cup muffin tin.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 350°F (175°C) and…
- 01
Preheat your oven to 350°F (175°C) and…
Preheat your oven to 350°F (175°C) and lightly grease a 6-cup muffin tin.
Tap card to mark done - 02
Heat a non-stick skillet over medium heat…
Heat a non-stick skillet over medium heat (350°F / 175°C surface temp). Add red bell pepper and baby spinach, sautéing for 2 minutes until the spinach is wilted and peppers are slightly soft.
Look for: the spinach is wilted and peppers are slightly soft
Tap card to mark done - 03
Divide the sautéed vegetables evenly among 6…
Divide the sautéed vegetables evenly among 6 muffin cups.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Pour liquid egg whites evenly over the…
Pour liquid egg whites evenly over the vegetables in each muffin cup until about three-quarters full.
Look for: about three-quarters full
Tap card to mark done - 05
Sprinkle shredded Mexican blend cheese on top…
Sprinkle shredded Mexican blend cheese on top of each cup.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Bake in the oven for 18-20 minutes…
Bake in the oven for 18-20 minutes until the egg whites are set and firm to the touch with slightly golden edges.
Look for: the egg whites are set and firm to the touch with slightly golden edges
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Remove from the oven and allow to…
Remove from the oven and allow to cool in the tin for 5 minutes before removing.
Allow: 5 minutes
Tap card to mark done - 08
Serve 3 egg white bites for one…
Serve 3 egg white bites for one portion, or store remaining bites in an airtight container in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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