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Preheat your oven to 375°F. Lightly grease a 12-cup muffin tin or line with paper liners.

In a medium mixing bowl, whisk together the whole eggs, egg whites, cottage cheese, salt, and black pepper until well combined and slightly frothy.

Place 3 frozen tater tots into the bottom of each prepared muffin cup. Using the bottom of a small glass or a spoon, firmly press and mash the tater tots to form a compact base in each cup.

Evenly distribute the chopped spinach and diced red bell pepper among the muffin cups, layering them on top of the tater tot bases.

Carefully pour the whisked egg mixture over the vegetables in each muffin cup, filling them almost to the brim.

Sprinkle the shredded cheddar cheese and chopped green onions evenly over the top of the egg mixture in each muffin cup.

Bake for 15 to 20 minutes, or until the egg bites are set, puffed, and golden brown around the edges. A knife inserted into the center should come out clean.

Remove the muffin tin from the oven and let the egg bites cool in the tin for a few minutes before carefully removing them. Serve warm or allow to cool completely for meal prep.


Preheat your oven to 375°F. Lightly grease a 12-cup muffin tin or line with paper liners.

In a medium mixing bowl, whisk together the whole eggs, egg whites, cottage cheese, salt, and black pepper until well combined and slightly frothy.

Place 3 frozen tater tots into the bottom of each prepared muffin cup. Using the bottom of a small glass or a spoon, firmly press and mash the tater tots to form a compact base in each cup.

Evenly distribute the chopped spinach and diced red bell pepper among the muffin cups, layering them on top of the tater tot bases.

Carefully pour the whisked egg mixture over the vegetables in each muffin cup, filling them almost to the brim.

Sprinkle the shredded cheddar cheese and chopped green onions evenly over the top of the egg mixture in each muffin cup.

Bake for 15 to 20 minutes, or until the egg bites are set, puffed, and golden brown around the edges. A knife inserted into the center should come out clean.

Remove the muffin tin from the oven and let the egg bites cool in the tin for a few minutes before carefully removing them. Serve warm or allow to cool completely for meal prep.
