These spinach and feta egg bites are a simple and high protein meal prep for the week ahead! They are also healthy and a great way to start your day. Let’s make these egg muffins together!
Every now and then I get into a breakfast rut. Breakfast is probably one of my favorite meals of the day. I love having a creative, delicious and high protein meal to kickstart my day. Although, the typical scrambled eggs and toast can get boring. That is why I love these spinach and feta egg bites!
Some fun breakfasts that I enjoy are these cottage cheese bagels, a high protein wild berry breakfast smoothie, and now these spinach and feta egg bites!
When my husband and I were dating and then later first married, he was waking up at 3 in the morning to go off to work. This meant that meal prepping food was the best option. It made packing getting out the door and packing his lunch much quicker.
Due to that season, he got me slightly hooked on meal prep. I love anything that will save me time in the mornings. That is why I love these spinach and feta egg muffins! They are a great meal prep option. Although not only are they great for meal prep but they are high protein and healthy.
There is nothing like starting your day off with a high protein and healthy breakfast. Once you start, you will never go back.
Let’s make these Spinach and Feta egg bites together! Don’t forget to save this recipe on Pinterest so you can keep coming back to it.
Why You Will Love These Homemade Spinach and Feta Egg Bites
Meal Prep Friendly – One reason you will love these egg bites is because they are meal prep friendly! I know for some of you that is a staple of what you look for in a recipe. These egg bites can be prepped at the beginning of the week to save you time on those busy mornings.
On the Go – Going along with the first one, these egg bites are great for on the go! They can be taken with you as you head out the door. They are small and can fit in small Tupperware and are easy to eat.
Healthy – Healthy and whole foods, especially first thing in the morning, are so important. Starting your day off with food like this will keep you energized throughout the day. Whether you just eat these or add in some homemade sourdough, fresh avocado or even a breakfast smoothie!
Quick – Making these egg bites doesn’t take much time at all. They can be prepped and baked all under 45 minutes! They also have minimal ingredients which makes this recipe even faster and easier.
FAQs for Egg Bites
How healthy are egg bites?
Egg bites are a great way to get your need macros for the morning in. They have about 10 grams of protein per egg bite and are also low in calorie. Not to mention, the ingredients in them are whole foods which is even more important.
Why are my egg bites soggy?
Egg bites can become soggy when the ingredient to egg ratio is a bit off. Adding a touch of flour or even cornstarch to the egg mixture can help with sogginess in egg bites. Putting the muffin tin in a water bath could also help with sogginess and making sure the egg bites cook evenly.
Can I use cupcake liners to make egg bites?
Cupcake liners are a great way to prevent egg bites from sticking to the muffin tin. They make for easy removal as well as easy storage.
How to Store Egg Bites
When it comes to storing these spinach and feta egg bites, there are two ways to do it. You could store these egg bites for the week ahead in the fridge or put them long term in the freezer!
Fridge Storing
To store egg bites in the fridge, cool them completely and then place them into an airtight container. The cooled and contained egg bites can keep in the fridge for up to 5 days. This is a great method to use if meal prepping for the week ahead!
Freezer Storing
When it comes to storing in the freezer, the method is similar to the fridge. Make sure the eggs are fully cooled before placing them in an airtight container or Ziploc bag. Then, store in the freezer for up to 2 months. Mamas, this is a great one to prep for postpartum!
Ingredients for Spinach and Feta Egg Bites
Eggs – If you want to add some egg whites in as well, you can substitute some of the eggs for whites.
Fresh Spinach – Fresh spinach ensures there won’t be a bunch of water leaking out.
White onion – White onion adds an extra boost of flavor as well as crunch to the egg bites.
Feta – The start of the show. Pre crumbled feta or the block in the brine will work.
Garlic Powder
Onion Powder
Salt & Pepper
Olive Oil – To grease the muffin tin with. The spray works or you can use a paper towel to rub around fresh olive oil.
Tools You May Need
Small Mixing Bowl
Whisk/Fork
Measuring Spoons
Measuring Cups
Muffin Tin
How to Make Spinach and Feta Egg Bites Step-by-Step
To start, preheat your oven to 375 degrees Fahrenheit and grease a muffin tin with olive oil (or oil of choice). Set the greased muffin tin aside.
Next, prep the ingredients needed to create the egg bites. This looks like finely dicing the white onion and chopping the fresh spinach very small. As well as, cracking the eggs in a small mixing bowl, adding in the spices, and giving a good whisk until smooth.
To the greased muffin tin, add a tablespoon of white onion and a tablespoon of spinach into each muffin tin. Then using a half tablespoon measuring spoon, add in feta into each muffin tin.
Lastly, pour in the prepared eggs. To make this easier, I used an ice cream scoop to scoop the eggs into the muffin tin.
Bake in the preheated oven for 15 minutes or until fully cooked. If you slightly move the muffin tin and no eggs jiggle, then you know they are ready to come out.
Let cool completely before placing in an airtight container or bag.
Spinach and Feta Egg Bites
These spinach and feta egg bites are a quick, simple, and healthy breakfast for on the go! It is a great thing to meal prep at the beginning of the week and pull out on those busy mornings. Made with fresh spinach, feta, diced onion, and herbs!
Ingredients
- 1/2 white onion, finely diced
- 3/4 cup fresh spinach, chopped
- 10 eggs, whisked
- 6 tablespoons feta, crumbled
- 1 teaspoon salt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon black pepper
Instructions
- To start, preheat your oven to 375 degrees Fahrenheit and grease a muffin tin with oil. Set the muffin tin aside for now.
- Next, prep the ingredients needed for the spinach and feta egg bites. This looks like chopping the fresh spinach really well, finely dicing half of a white onion, and whisking the 10 eggs together. To the 10 eggs, add in all of the spices needed for the recipe. If you are using feta in the brine, crumble that as well.
- Third, to the greased muffin tin, add in a tablespoon of finely diced white onion into each cup. Do the same with the chopped spinach, adding in a tablespoon in each cup.
- For the feta, add half a tablespoon into each cup.
- Next, pour the eggs into each muffin tin. To make this easier, I used an ice cream scoop to divide it up.
- Bake the spinach and feta egg bites for 15 minutes or until puffed up and the egg no longer jiggles.
- Let cool completely before placing in an airtight container.
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