S09 · Snacks · Pan-Indian and modern

Masala Egg Bites

Name: Masala Egg Bites
Prep time: 15 min
Cook time: 20 min
Yield: 4 (3 bites each; makes 12)
Cuisine: Indian (Modern (pan-Indian flavours))
Ingredients: 6 large eggs (300 g shelled); 4 egg whites (132 g); 60 g full-fat paneer, crumbled; 50 g onion; 60 g capsicum; 50 g tomato (deseeded); 40 g spinach, all finely chopped; 1 green chilli; 2 tbsp coriander; ¼ tsp turmeric; ½ tsp garam masala; ¼ tsp black pepper; 3 g salt; 4 g groundnut oil for greasing

High proteinContains egg

Spiced egg mini-muffins with paneer, spinach and peppers: baked in a muffin tray, steamed in katoris or cooked in an appe pan. Three bites make a portable 16 g protein snack.

Region: Modern (pan-Indian flavours)
Diet: Contains egg
Prep: 15 min
Cook: 20 min
Time, as written: Prep 15 min · Cook 20 min
Serves: 4 (3 bites each; makes 12)
Difficulty: Easy
Status: Modern recipe — no traditional claim
Good for: Office snack, breakfast on the go, post-workout

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S09Masala egg bitesPhotograph to come

Nutrition

High protein

17 gProtein

175kcal

9.5 gProtein per 100 kcal

Per serving	kcal	Protein	Carbs	Fat	Sat fat	Fibre	Sugars	Protein per 100 kcal
Per serving	175	17 g	4 g	10 g	4 g	1 g	3 g	9.5 g

Tier: High protein. Values checked against IFCT 2017 on 14 Oct 2026.

Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.

Ingredients

Method

Preheat the oven to 180 °C. Grease a 12-cup muffin tray (silicone works best).
Whisk eggs, whites, spices and salt until well blended.
Divide the vegetables and paneer among the cups, then pour in the egg mixture to three-quarters full.
Bake 18–20 minutes until puffed and set; a knife in the centre should come out clean.
No oven: steam in greased steel katoris for 12–14 minutes, or cook in a covered, greased appe pan on low for 8–10 minutes, turning once.
Cool 5 minutes before unmoulding; they deflate slightly.

Protein optimisation

Where the protein comes from: Eggs and whites supply 13 g per serving; paneer 2.5 g.
Lighter swap: Replace 2 whole eggs with 4 egg whites (similar protein; about 20 kcal and 2.5 g fat less per serving). Boost: add 40 g more paneer (+2 g protein, +25 kcal per serving).

Variations, serving and storage

Regional: Parsi-inspired — add a little chopped green garlic and ¼ tsp cumin, as in akuri.
Substitution: Grated cheese in place of paneer (check salt).
Storage: 3 days refrigerated; reheat 30 seconds in a microwave or 3 minutes in a steamer.
Food safety: Refrigerate within 2 hours of cooking; carry chilled if eaten more than 4 hours later.
Meal prep: Excellent.

Allergens

Eggs, milk

Labels: High protein · Lower-calorie · Lower-carbohydrate · Soy-free · Whey-free · Gluten-free · No added sugar · Meal-prep friendly

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