Gently spray the silicone muffin pan with avocado oil spray or nonstick cooking spray.

Evenly divide the kale and the chopped red bell pepper among the bottom of each muffin pan.

In a large bowl, whisk together the cottage cheese, egg whites, 1/3 cup of the Monterey jack cheese, the salt, pepper, and dash of cayenne until very well combined.

Pour the egg white mixture over the kale and red pepper until about ¾ of the way full. Sprinkle the remaining Monterey jack on top.

Transfer to the oven and bake until the eggs have just set, about 30 minutes. They will puff up during the cooking process, but will fall as they cool.

Let the egg bites cool for about 10 minutes in the silicone muffin pan then, using a small rubber spatula or butter knife, carefully loosen up the edges of the cooked egg bit, then lift them out.