Masala Egg Bites
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)
- Status
- Modern recipe — no traditional claim
- Diet label
- Contains eggs
- Time
- Prep 15 min · Cook 20 min
- Serves
- 4 (3 bites each; makes 12)
- Difficulty
- Easy
- Good for
- Office snack, breakfast on the go, post-workout
- Tags
- High protein · Lower-calorie · Lower-carbohydrate · Soy-free · Whey-free · Gluten-free · No added sugar · Meal-prep friendly
- Allergens
- Eggs, milk
Nutrition (estimated)
- Calories
- 175 kcal
- Protein
- 17 g
- Carbs
- 4 g
- Fat
- 10 g
- Fibre
- 1 g
Headline values are per serving, as written.
| kcal | Protein | Carbs | Fat | Sat fat | Fibre | Total sugars | Protein per 100 kcal | |
|---|---|---|---|---|---|---|---|---|
| Per serving | 175 | 17 g | 4 g | 10 g | 4 g | 1 g | 3 g | 9.5 g |
High protein. Values checked against IFCT 2017 on 14 Oct 2026.
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
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
- 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.
Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com