Herbed Spinach & Tofu "Feta" Egg Bites
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.
Servings 12
Calories 92kcal
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