Description
A vibrant, protein-packed bite that captures the spirit of the Mediterranean. We’ve re-imagined the classic spinach and feta pairing, creating a lighter, brighter egg bite that’s rich in fiber and flavor. By using a clever tofu “feta” and a base of sautéed aromatics, these bites deliver savory satisfaction in every tender mouthful, perfect for meal-prepped breakfasts or a nutritious snack on the go.
Ingredients
For the Tofu “Feta”
- 4 oz 113 g extra-firm tofu, drained and patted dry
- 1 tbsp fresh lemon juice
- 1 tsp dried oregano
- Pinch black pepper
For the Egg Bites
- Olive oil cooking spray (or 1 tsp olive oil for greasing)
- 1 tbsp extra-virgin olive oil
- 1 cup finely chopped yellow onion
- 1 medium red bell pepper (finely chopped)
- 4 large garlic cloves (minced)
- 1 16-oz / 450 g pkg frozen chopped spinach, thawed and squeezed completely dry
- 4 large whole eggs
- 16 large egg whites (≈2 cups)
- 1 cup loosely packed chopped fresh parsley
- ¼ cup chopped fresh dill
- ¼ cup chopped fresh mint
- 2 tbsp ground flaxseed meal
- 1½ tsp sweet paprika
- ½ tsp baking powder
- ½ –¾ tsp fine sea salt (optional to taste)
Instructions
- Marinate the tofu “feta”: Crumble tofu into small pieces; toss with lemon juice, oregano, and pepper. Set aside.
- Prep oven/pan: Preheat to 375°F (190°C). Lightly grease a standard 12-cup muffin tin with olive oil spray (or brush with 1 tsp oil). Heat 1 tbsp olive oil in a large non-stick skillet over medium heat.
- Sauté aromatics: Cook onion and bell pepper 5–6 minutes until softened; add garlic 1 minute.
- Dry spinach: Add squeezed spinach; cook, stirring, 2–3 minutes until very dry. Transfer mixture to a plate/bowl and cool 5–10 minutes.
- Egg mixture: In a large bowl, whisk eggs, egg whites, paprika, baking powder, and optional salt vigorously for 1 minute until light and frothy.
- Herbs & fiber: Whisk in parsley, dill, mint, and flaxseed to combine.
- Combine: Fold in the cooled spinach mixture and the marinated tofu “feta” until just combined.
- Bake: Divide batter among cups (¾ full). Bake 20–22 minutes, until centers are set and a skewer comes out clean or internal temp reaches ≥160°F (71°C).
- Rest & release: Cool 5 minutes, loosen edges with a thin spatula, remove, and serve warm or 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: 104 | Total Fat: 4.9 g (Saturated Fat: 0.9 g) | Total Carbs: 5.6 g (Fiber: 2.3 g, Net Carbs: 3.3 g) | Protein: 10.5 g | Sodium: 151 mg
Disclaimer: Nutrition information is an estimate calculated using USDA data and is provided for informational purposes only. Actual values may vary based on ingredient brands, portion sizes, and cooking methods. This information is not medical advice. Consult a qualified healthcare professional for personalized guidance.
Nutrition
- Calories: 104