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 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: 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