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If you need a meal prep idea to add to your weekly rotation, this is for you. It's quick, easy, and fully customizable. Use what you like or what you have on hand. The possibilities are endless with this one.

NOTE: To reduce fat, this recipe includes eggs and egg whites. Instead of 12 whole eggs, I use half and half. If using egg whites, please read the labels for approximate egg conversion. Example: 3/4 cup of Costco egg whites is approximately 4 large eggs.



6 eggs

1 cup egg whites (12 eggs can be used instead)

1 diced bell pepper

1 chopped cup spinach

Spray/Butter for greasing

Salt & Pepper to taste



Preheat oven to 350 degrees.

In a large mixing bowl, whisk eggs, egg whites, salt and pepper. Add peppers and spinach, mix to combine. I use a mixing bowl with a handle/pour spout for this recipe. Amazon one listed here.

Pour mixture evenly across muffin tins, filling tins about halfway. If you want cheese, sprinkle some on top. Makes approximately 12 bites.

Bake in the oven for about 17-22 minutes. Oven times vary so bake until center of each muffin is set. Please note, the house will smell like egg. Be prepared.

Serve immediately or store in an airtight storage container. You can freeze or keep in the fridge for up to 5 days.



Calculating macros is a personal task. Ingredients and brands vary, therefore, macros can vary. Since this recipe is being shared on other platforms, here's a basic calculation. List all ingredients and their macros. Add each macro category and divide by number of servings. In this case, we're dividing by 12 (total egg bites).

Eggs (x6)

Fat: 5g (35g)

Protein: 6g (36G)

Carbs: 0g

Egg Whites 1/4 cup (x4)

Fat: 0g

Protein: 7g (28g)

Carbs: 0g


Fat: 0.1g

Protein: 1g

Carbs: 1g

Bell Pepper

Fat: 0.2g

Protein: 1g

Carbs: 7g


Fat: 0g

Protein: 0g

Carbs: 0g

Totals (divide by 12 servings)

Fat: 5.3g (.44g each)

Protein: 66g (5.5g each)

Carbs: 8g (.66g each)


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