Spinach & Feta Egg Bites
These Spinach & Feta Egg Bites are a perfect high-protein, grab-and-go breakfast or snack, packed with protein from eggs and feta, and fiber from spinach, designed to keep you full and energized.
For 12 servings
Preheat your oven to 375°F (190°C). Lightly grease a standard 12-cup muffin tin with cooking spray or butter, ensuring all cups are well coated to prevent sticking.
Wash the fresh spinach thoroughly. Roughly chop the spinach and then firmly squeeze out any excess water using a clean kitchen towel or paper towels. This step is crucial to prevent watery egg bites.
In a medium bowl, whisk together the large eggs, milk, salt, and black pepper until the mixture is well combined and slightly frothy. For an extra layer of flavor, you can add a pinch of garlic powder or onion powder.
Evenly distribute the chopped and squeezed spinach among the 12 muffin cups. Follow by scattering the crumbled feta cheese over the spinach in each cup.
Carefully pour the whisked egg mixture over the spinach and feta in each muffin cup, filling them about two-thirds full. Avoid overfilling to prevent spillage during baking.
Bake for 15-20 minutes, or until the egg bites are set, puffed up, and the edges are lightly golden. To check for doneness, insert a toothpick into the center of an egg bite; if it comes out clean, they are ready.
Remove the muffin tin from the oven and let the egg bites cool in the tin for 5 minutes. This allows them to firm up slightly and makes them easier to remove.
Using a small offset spatula or a butter knife, gently loosen the edges of each egg bite and transfer them to a wire rack to cool completely before serving or storing.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't skip squeezing the spinach: Excess moisture from spinach can make your egg bites watery. Ensure it's as dry as possible before adding to the muffin tin.
- 2Use a non-stick muffin tin: Even with greasing, a good quality non-stick muffin tin will make removal much easier and prevent sticking.
- 3Avoid overfilling: Fill muffin cups only two-thirds full to prevent the egg mixture from overflowing as it puffs up during baking.
- 4Meal prep friendly: These egg bites are excellent for meal prep. Once cooled, store them in an airtight container in the refrigerator for up to 4-5 days, or freeze for longer storage.
Adapt it for your goals.
Vegetable Swap
Replace spinach with finely diced bell peppers, mushrooms, or zucchini. Sauté harder vegetables briefly before adding to the muffin tin to ensure they cook through.
Cheese AlternativeCheese Alternative
Substitute feta with goat cheese for a creamier, tangier bite, or use shredded cheddar, mozzarella, or a blend of your favorite cheeses.
Add ProteinAdd Protein
Incorporate cooked and crumbled sausage, bacon bits, or diced ham into the egg mixture before pouring into the muffin cups for an even heartier option.
Why this is on our healthy list.
High in Protein
Eggs are a complete protein source, providing all essential amino acids, which are crucial for muscle repair, growth, and satiety, helping to keep you full longer.
Rich in Vitamins and Minerals
Spinach is packed with vitamins K, A, and C, as well as folate and iron. Eggs contribute vitamins D, B12, and choline, supporting bone health, vision, and brain function.
Supports Bone Health
Feta cheese provides calcium and phosphorus, essential minerals for maintaining strong bones and teeth, while vitamin K in spinach also plays a role in bone health.
Frequently asked questions
Yes, these egg bites are perfect for meal prep! Once baked and cooled, store them in an airtight container in the refrigerator for up to 4-5 days. Reheat gently in the microwave or a toaster oven.
