Spinach Feta Egg Bites
These Spinach Feta Egg Bites are a delicious, protein-packed breakfast that’s perfect for busy mornings or meal prep. Made with fluffy eggs, fresh spinach, tangy feta cheese, fresh herbs, and a secret ingredient to make them puff up like little soufflés, these little egg bites are light, savory, and tasty.
Enjoy them right out of the oven, or make ahead, freeze, and reheat them for a quick grab-and-go breakfast or a healthy snack. To learn how to make this easy egg bite recipe, see the printable recipe card below or take a look at the recipe video. For other recipe variations and to learn about the health benefits of these tasty egg bites, please visit the Pimp My Recipe section in my Blog Comments & Tips below.
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RECIPE
(Printable recipe card below.)
SPINACH FETA EGG BITES
These Spinach Feta Egg Bites are a delicious, protein-packed breakfast that’s perfect for busy mornings or meal prep. These easy to make egg bites have a secret ingredient that makes them puff up like little soufflés. Enjoy them right out of the oven, or make them ahead, freeze them & reheat them in 30 seconds for a quick grab-and-go breakfast or a healthy snack.
Ingredients
Instructions
- Place oven rack in the center of the oven and preheat oven to 350°F. Use a pastry brush to grease a non-stick muffin tin (using only the middle 8 cups of the tin) with avocado oil (or cooking spray).
- Chop fresh herbs, and set aside.
- Roughly chop spinach, then evenly distribute spinach and feta cheese to 8 of the muffin tin cups.
- To a high speed blender cup (see Note #3), add eggs, cottage cheese, onion powder, garlic powder, salt, and pepper, and quickly blend until just combined (only 5 seconds - do not over blend). Once blended, add chopped fresh herbs to the egg mixture, and stir by hand for a few seconds to combine (see Note #4). Pour the egg mixture into a 2 cup measuring cup with a spout.
- Just before pouring, give it another stir to distribute the herbs. Pour the egg mixture into 8 muffin tin cups (each about ¾ full). Using a fork, gently stir the mixture in each of the cups to distribute the egg mixture (without toughing the bottom), then top with parmesan cheese. Bake for 13-16 minutes (see Note #5) until puffed up like a little souffle. Then cool for only 1 minute in the tin, then remove promptly using a fork to lift each egg bite out of their cups (caution: they will be very hot). Best served immediately! Or cool completely, then freeze in a Ziploc freezer bag for up to 3 months (see Note #6).
Notes
- A combination of fresh parsley, thyme, tarragon, and/or dill work well together. Fresh herbs really make a big difference in this recipe. If you do not have access to fresh herbs, then substitute ½ teaspoon of Herbes de Provence, and add to the eggs at the same time you add the salt & pepper.
- Once chopped, you will end up with approximately 1 ¼ cups of chopped baby spinach.
- Both the NutriBullet high speed blender, and the Vitamix high-speed blender work extremely well for this recipe. If you don’t have a high speed blender, you can whisk these ingredients together by hand (including the herbs). Just be sure you get the egg mixture a little frothy.
- Do not blend the herbs in the egg mixture using the high speed blender, as the herbs will disintegrate and make the eggs turn green. It’s best to stir them in by hand after the eggs have been blended.
- Baking times may vary depending on your baking pan and your oven. I used this OXO Good Grips non-stick muffin tin, which cooks evenly and quickly. Just don’t overcook them, as they will become very dry.
- For a great on-the-go breakfast, place a frozen egg bite on a plate and microwave for 30-60 seconds until warmed through (depending on your microwave).
- For more recipe variations, visit the Pimp My Recipe section for this recipe in my Blog Comments & Tips on the website.
- Makes 4 servings (2 egg bites per serving).
Nutrition Facts
Calories
167Fat (grams)
11 gSat. Fat (grams)
5 gCarbs (grams)
2 gFiber (grams)
0 gNet carbs
2 gSugar (grams)
1 gProtein (grams)
15 gSodium (milligrams)
385 mgCholesterol (grams)
293 mgNutritional information provided is strictly an estimate and will vary based on ingredient brands and cooking methods.
SERVING SUGGESTIONS
Serve immediately and enjoy! Or cool completely, then freeze in a Ziploc freezer bag for up to 3 months.
For a great on-the-go breakfast, place a frozen egg bite on a plate and microwave for 30-60 seconds until warmed through (depending on your microwave).
VIDEO
How to Make these Spinach Feta Egg Bites!
Blog Comments & Tips
A healthy grab-and-go breakfast or snack!
Spinach Feta Egg Bites are a wholesome, protein-rich recipe that brings together fresh ingredients and delicious flavor in every fluffy bite. Made with a medley of fresh herbs, nutrient-dense spinach, tangy feta, and the surprise ingredient, cottage cheese, these easy egg bites offer both great taste and impressive health benefits. The cottage cheese creates a light, soufflé-like texture while adding extra protein and creaminess, making this recipe a smart choice for a balanced breakfast, snack, or light meal.
High Protein: One of the standout health benefits of this Spinach Feta Egg Bites recipe is its high protein content. Eggs and cottage cheese work together to provide a steady source of complete protein, which helps support muscle health, maintain energy levels, and keep you feeling full longer.
Nutrition Rich: Spinach adds a powerful nutritional boost to this recipe. Rich in iron, vitamin K, vitamin A, and antioxidants, spinach supports immune function, bone health, and overall wellness. Its natural anti-inflammatory properties may help protect against chronic diseases, while its fiber content supports digestion and gut health. Paired with fresh herbs such as parsley, chives, or dill, these egg bites also provide additional antioxidants and micronutrients that contribute to heart and immune health.
Vitamin Rich: Feta cheese provides calcium for strong bones and teeth, along with beneficial nutrients like B vitamins and phosphorus.
Clean Ingredients: Another key benefit of this Spinach Feta Egg Bites recipe is its simplicity and clean ingredient list. Made with fresh herbs, wholesome dairy, and vegetables, these egg bites are naturally low in refined carbohydrates and free from processed additives. They fit well into a variety of healthy eating plans, including low-carb, high-protein, and Mediterranean-style diets. Their portability also makes them ideal for meal prep, helping you stay on track with healthy eating even on busy days.
Prepare them ahead of time, store them in the freezer to keep them fresh, and enjoy a nutritious, ready-to-eat option whenever you need a quick meal or snack. Just pop each one in the microwave for 30-60 seconds (depending on your microwave), making this a great grab-and-go breakfast or snack. Whether you enjoy them for breakfast, brunch, or a midday snack, this easy egg bite recipe offers a satisfying and wholesome option that makes healthy eating feel effortless.
How do you ensure the best results from this recipe?
My 4 tips to making the best Spinach Feta Egg Bites:
Use large, organic pasture-raised eggs when possible.
Baby spinach leaves work best in this recipe. Coarsely chop the spinach into smaller pieces that are about ½ inch in size. Although you will pack the whole leaves in the measuring cup, it’s important not to pack the chopped spinach, otherwise it will over fill the egg cups and make them too “spinach heavy.”
Use a high speed blender cup for easy mixing. You can certainly hand whisk the ingredients together, but the cottage cheese curds will remain whole. You want the cottage cheese to blend into a creamy consistency to lighten and puff up the egg cups.
Do NOT overcook your egg bites, or they will become dry. Once they have risen and peaked in height, remove them from the oven. Although bake times will vary depending on your muffin tin or oven, mine took between 15 -16 minutes during each test bake.
It’s time to customize and Pimp My Recipe.
Pimp My Recipe:
Make it Spicy: Add 1 pinch of red pepper flakes to the egg mixture.
Make it with Egg Whites: Replace 2 egg whites (or ¼ cup liquid egg whites) for each whole egg. For this recipe you will need 12 egg whites (or 1 ½ cups liquid egg whites) to replace 6 whole eggs.
Make it with Tomatoes: To add a tangy flavor, chop ¼ cup sun dried tomatoes (in olive oil, but well drained). Fresh tomatoes become watery and will alter the fluffiness and cook time of these egg bites, so stick with sun dried tomatoes. Add spinach, sun dried tomatoes, and feta to 8 cups in the muffin tin. Complete remainder of the recipe as directed.
Make it with Meat: This recipe tastes delicious with Italian sausage or chicken sausage, but will increase the number of egg bites to 9. You can use either sweet or spicy Italian sausage, or whatever flavor you prefer for chicken sausage. depending on your preference. Use about ¼ pound of sausage. Brown sausage in a skillet, breaking it into small pieces, and drain excess fat. Add spinach, crumbled sausage, and feta to 9 cups in muffin tin. Complete remainder of the recipe as directed.
Make it with Vegetarian Sausage: Brown ¼ pound of your favorite vegetarian protein breakfast sausage, breaking it into small pieces, and drain excess fat. You can also use Soyrizo for that spicy flavor. Just brown, crumble, then add spinach, crumbled veggie sausage, and feta to 9 cups in muffin tin. Complete remainder of the recipe as directed.
Enjoy and let me know what you think by commenting below, rating my recipes, subscribing, following, and liking Prep My Recipe on Pinterest, Instagram, Facebook, YouTube, and TikTok! Don’t forget to subscribe to get updates on new recipes and tips & tricks.
Happy Cooking!
Mich
Footnote: Remember to not overcook these egg bites or they will become very dry.
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