Ingredients:

  • 1 cup (240 ml) Liquid Egg Whites
  • 1/2 cup (120 g) Low-fat Cottage Cheese (or Ricotta)
  • 1 teaspoon Cornstarch (or Tapioca Starch)
  • 1/2 teaspoon Fine Sea Salt
  • 1/4 teaspoon freshly ground Black Pepper
  • 1/4 teaspoon Onion Powder
  • 1 cup packed (~30 g) Fresh Spinach, finely chopped and dried
  • 1/3 cup (60 g) Feta Cheese, crumbled
  • 1/4 cup (~40 g) Roasted Red Pepper, diced small

Instructions:

  1. Preheat the oven to a moderate 325°F (160°C). Bring a kettle of water to a boil for the water bath (bain-marie).
  2. Prepare the Moulds: Lightly grease all 12 cups of the muffin tin or silicone mould with cooking spray. If using a silicone mould, place it inside a sturdy metal muffin pan for structural support.
  3. Assemble the Bain-Marie: Place the muffin pan (with the empty moulds inside) into a larger, deep baking dish or roasting tray.
  4. Blitz the Wet Ingredients: Pour the liquid egg whites, cottage cheese, cornstarch, salt, pepper, and onion powder into a high-powered blender or food processor.
  5. Blend Until Smooth: Blend on high speed for 30–45 seconds until the mixture is completely smooth, airy, and slightly frothy. (The frothiness is key to a light texture).
  6. Incorporate Fillings: Gently fold the chopped spinach, feta crumbles, and diced roasted red pepper into the blended egg mixture using a spatula. Do not use the blender for this stage.
  7. Fill the Moulds: Ladle or pour the egg mixture evenly into the prepared moulds, filling them only about three-quarters of the way full.
  8. Create the Water Bath: Carefully pour the boiling water from the kettle into the large roasting tray, surrounding the muffin pan. Pour until the water comes about halfway up the sides of the muffin tin, taking care not to splash the egg mixture.
  9. Bake: Carefully transfer the entire water bath setup into the preheated oven. Bake for 22–25 minutes.
  10. Check for Doneness: The Egg White Bites are done when they are puffed up slightly, set in the center, and the tops are just starting to look opaque/firm. A toothpick inserted should come out clean.
  11. Cool: Remove the roasting tray from the oven. Carefully remove the muffin tin from the water bath and let the Egg White Bites cool in the pan for 5 minutes.
  12. Serve: Gently pop the bites out of the moulds. Serve warm or refrigerate for healthy meal prep.