I used to think “healthy eating” meant boring salads and endless steamed chicken. Then I discovered the vibrant, sun-drenched world of the Mediterranean diet, and everything changed! It’s not a diet; it’s a lifestyle built on incredible flavor, fresh ingredients, and feeling amazing.
These Herbed Spinach & Tofu “Feta” Egg Bites are the perfect example of what I’m talking about. They’re savory, satisfying, and packed with so much green goodness you’ll feel energized all morning. This has truly become my go-to Mediterranean breakfast recipe because it proves that healthy food can, and should, be absolutely delicious.
Why You’ll Love This Mediterranean Recipe
- Packed with Protein: A perfect combination of whole eggs and egg whites keeps you full and satisfied for hours.
- Perfect for Meal Prep: Make a batch on Sunday for grab-and-go breakfasts all week long.
- So Much Flavor: A trio of fresh herbs—parsley, dill, and mint—gives these bites a bright, unforgettable taste.
- Naturally Gluten-Free & Low-Carb: Made with simple, whole-food ingredients, they fit seamlessly into a healthy lifestyle.
The Building Blocks of Mediterranean Flavor
The magic of Mediterranean cooking is all about using high-quality ingredients and letting their natural flavors shine. Here are a couple of the all-stars in this dish.
Extra Virgin Olive Oil
If there’s one ingredient that defines Mediterranean cooking, it’s a good bottle of extra virgin olive oil. We use it here to sauté our veggies, creating a rich, flavorful foundation. It’s full of heart-healthy monounsaturated fats and antioxidants, making it central to so many heart healthy breakfast ideas.
A Mountain of Fresh Herbs
In the Mediterranean, herbs aren’t just a garnish; they’re a main event! We’re using a generous amount of fresh parsley, dill, and mint. This combination brings a vibrant, fresh flavor that brightens up the rich eggs and savory spinach, proving you don’t need a ton of salt to make food taste incredible.
Here is the simple, delicious recipe you’ll want to make again and again.
Herbed Spinach & Tofu "Feta" Egg Bites
Equipment
- Standard 12-cup muffin tin
- Large Non-Stick Skillet
- Large mixing bowl with a spout
- Whisk
- Spatula
Ingredients
For the Tofu "Feta"
- 4 ounces 113g extra-firm tofu, drained and patted dry
- 1 tablespoon fresh lemon juice
- 1 teaspoon dried oregano
- A pinch of black pepper
For the Egg Bites
- 1 tablespoon extra virgin olive oil
- 1 cup finely chopped yellow onion
- 1 medium red bell pepper finely chopped
- 4 large garlic cloves minced
- 1 16-ounce / 450g package frozen chopped spinach, thawed and squeezed completely dry
- 4 large whole eggs
- 16 large egg whites freshly separated (approx. 2 cups)
- 1 cup chopped fresh parsley loosely packed
- ¼ cup chopped fresh dill
- ¼ cup chopped fresh mint
- 2 tablespoons ground flaxseed meal
- 1 ½ teaspoons sweet paprika
- ½ teaspoon baking powder
Instructions
- Marinate the Tofu "Feta": In a small bowl, crumble the extra-firm tofu with your fingers into small, feta-like pieces. Add the lemon juice, dried oregano, and a pinch of black pepper. Toss gently to combine and set it aside to marinate.
- Prepare the Oven and Skillet: Position an oven rack in the center and preheat to 375°F (190°C). Generously grease your 12-cup muffin tin with olive oil. In the large non-stick skillet, heat the remaining olive oil over medium heat.
- Sauté the Aromatic Base: Add the chopped onion and red bell pepper to the hot skillet. Sauté for 5-6 minutes, stirring occasionally, until softened and translucent. Add the minced garlic and cook for another minute until fragrant.
- Dry and Wilt the Spinach: Add the thoroughly squeezed spinach to the skillet with the aromatics. Stir continuously for 2-3 minutes to cook off any remaining moisture and allow the flavors to meld. Remove the skillet from the heat and let it cool for a few minutes.
- Create the Egg Emulsion: In the large mixing bowl, combine the 4 whole eggs and 16 egg whites. Add the sweet paprika and baking powder. Whisk vigorously for 1 minute until the mixture is light, frothy, and uniform in color. This step incorporates air for a fluffier texture.
- Infuse with Herbs and Fiber: Add the chopped parsley, dill, mint, and ground flaxseed meal to the egg mixture. Whisk again briefly to fully incorporate.
- Combine the Components: Scrape the cooled spinach and vegetable mixture from the skillet into the egg bowl. Add the marinated tofu "feta" crumbles. Use a spatula to gently fold everything together until just combined.
- Portion and Bake: Carefully pour or ladle the batter into the prepared muffin cups, filling each about three-quarters full. Bake for 20-22 minutes, or until the centers are set and a wooden skewer inserted into the center comes out clean.
- Rest and Release: Let the muffin tin cool on a wire rack for 5 minutes. This allows the egg bites to firm up, making them easier to remove. Run a thin spatula around the edge of each bite to loosen, then gently lift them out. Serve warm or allow to cool completely for storage.
Notes
- Properly Squeezing Spinach: The most critical step for avoiding watery egg bites is to remove as much liquid as possible from the thawed spinach. Place the spinach in the center of a clean kitchen towel or several layers of paper towels, gather the ends, and twist and squeeze forcefully over a sink until no more water comes out.
- Storage: Once cooled completely, store the egg bites in an airtight container in the refrigerator for up to 5 days.
- Freezing: For longer storage, wrap individual bites in plastic wrap or foil, then place them in a freezer-safe bag or container. They can be frozen for up to 3 months.
- Reheating: To reheat from refrigerated, microwave on 50% power for 30–45 seconds. From frozen, microwave for 60–90 seconds. Alternatively, warm in a 325°F (160°C) oven or toaster oven for 10–15 minutes until heated through.
Nutrition Facts
Per egg bite: 1 of 12- Calories: 92 kcal
- Protein: 8.9 g
- Total Fat: 4.0 g
- Saturated Fat: 0.8 g
- Carbohydrates: 5.2 g
- Dietary Fiber: 2.0 g
- Total Sugars: 2.1 g
- Added Sugars: 0 g
- Sodium: 115 mg
- Cholesterol: 62 mg
My Top Tips for a Perfect Result
Squeeze That Spinach! (Seriously!)
The number one rule for avoiding watery egg bites is to get your thawed spinach as dry as possible. I place mine in the center of a clean kitchen towel, gather the ends, and twist and squeeze over the sink until not another drop comes out. It makes all the difference.
Meal Prep Perfection
These egg bites are a game-changer for busy weeks. This is my favorite Mediterranean diet meal prep trick: I bake a dozen on Sunday, let them cool completely, and store them in an airtight container in the fridge. They’re the easiest, most satisfying breakfast to grab on my way out the door.
Don’t Skip the Rest
Letting the egg bites rest in the muffin tin for about 5 minutes after they come out of the oven is key. It allows them to set up properly, so they’ll slide right out of the pan without breaking.
Frequently Asked Questions (FAQ)
1.What makes a breakfast recipe “Mediterranean”?
A Mediterranean breakfast focuses on whole foods. Think fiber-rich vegetables (like spinach and peppers), lean protein (like eggs), and healthy fats from sources like olive oil. It avoids processed ingredients, refined sugars, and unhealthy saturated fats.
2.Can I use real feta in this recipe?
Absolutely! This version uses a tofu “feta” to keep the saturated fat and sodium very low, but if you love the real deal, feel free to use it. This will make it a more traditional spinach and feta egg cups recipe. Just crumble it in at the same step where you would add the tofu.
3.Are these egg bites good for meal prep?
Yes, they are fantastic for meal prep! They hold up beautifully in the refrigerator for up to 5 days and can even be frozen for up to 3 months. Just follow the reheating instructions in the recipe notes for a quick and healthy breakfast anytime.
A Taste of the Good Life
These little bites are more than just a recipe; they’re a taste of the good life—the Mediterranean way. They’re proof that you can start your day with something that is both incredibly nourishing and genuinely enjoyable.
I hope you’ll give this Mediterranean breakfast recipe a try and see just how simple and delicious healthy eating can be. Let me know what you think in the comments below!
