Feta Spinach Egg Bites
These feta spinach egg bites are little clouds of breakfast. Eggs bake up fluffy in a muffin tin with wilted spinach and pockets of tangy feta. Just like the photo, they turn golden on top with creamy feta peeking through. High protein, low carb, and perfect for grabbing on busy mornings.
Why You'll Love This
Fluffy, golden, and packed with spinach and feta, just like the photo.
Anti-inflammatory ingredients: spinach, olive oil, and eggs.
High protein and low carb. Naturally gluten-free.
Perfect meal prep — reheats beautifully all week.
Anti-Inflammatory & Mediterranean Recipes
Feta Spinach Egg Bites
- Prep10 min
- Cook15 min
- Total25 min
- Servings6 (makes 12 bites)
- Calories170 kcal
Ingredients
Instructions
- Heat the oven to 190°C (375°F). Grease a 12-cup muffin tin well with olive oil spray or butter.
- Heat 1 tbsp olive oil in a skillet over medium heat. Add the garlic and spinach. Cook 2 minutes until just wilted. Squeeze out excess water and let cool slightly.
- Whisk the eggs, milk, salt, pepper, and oregano in a large bowl until smooth.
- Stir in the wilted spinach and half the feta.
- Divide the mixture evenly among the muffin cups, filling each about 3/4 full.
- Sprinkle the remaining feta over the tops.
- Bake 14–16 minutes until puffed, golden, and just set in the center.
- Cool 5 minutes in the tin, then run a knife around the edges and lift out.
Notes & Tips
- Grease the tin generously. Egg bites love to stick.
- Squeeze the spinach dry. Wet spinach makes watery bites.
- Don't overfill. They puff up in the oven and can overflow.
- Pull them when just set. They firm up as they cool.
- Cool 5 minutes before removing so they hold their shape.
- Nutrition: Per serving (2 bites, estimate):
- Nutrition: Net Carbohydrates: 2g
- Nutrition: These are estimates and will vary with exact ingredients and portion sizes.
- Fridge: store in an airtight container up to 4 days.
- Reheat: warm in the microwave 30–45 seconds, or in a 180°C oven for 8 minutes.
- Freezer: freeze up to 2 months. Thaw overnight in the fridge.
- Meal prep: make a double batch on Sunday for grab-and-go breakfasts.
- The Secret to Fluffy Egg Bites
- The secret is whisking well and not overbaking. Whisk the eggs until completely smooth with no streaks — that incorporates air for lift. A splash of milk adds steam, which makes them puff. Then pull them from the oven when the centers are just barely set with the slightest jiggle. They finish cooking in the hot tin. Overbaked egg bites turn rubbery and flat. Just-set means fluffy.
Variations & serving ideas
- Different cheese: try goat cheese, ricotta, or shredded cheddar.
- Different greens: use kale (cooked first) or chopped rocket.
- Add-ins: sun-dried tomatoes, diced peppers, or cooked bacon.
- Dairy-free: skip the milk and feta, add extra veg and herbs.
- Egg whites only: use 12 egg whites for a leaner bite.
Nutrition Facts
Per serving · recipe makes 6 (makes 12 bites)
| Nutrient | Amount per serving |
|---|---|
| Calories | 170 kcal |
| Total fat | 12 g |
| Sodium | 380 mg |
| Total carbohydrate | 3 g |
| Fibre | 1 g |
| Protein | 12 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Why did my egg bites stick to the tin?
Under-greasing is the usual cause. Use olive oil spray or butter generously in every cup, including the rims. Silicone muffin pans also release much more easily.
Can I make these in advance?
Yes — they're ideal meal prep. Bake, cool completely, and refrigerate up to 4 days. Reheat in the microwave for 30–45 seconds.
Can I freeze egg bites?
Yes. Cool completely, freeze in a single layer on a tray, then transfer to a bag for up to 2 months. Thaw overnight in the fridge before reheating.
More questions about this recipe
How long does it take to make Feta Spinach Egg Bites?
About 25 minutes in total: 10 minutes of prep and 15 minutes of cooking.
What ingredients do I need for Feta Spinach Egg Bites?
The key ingredients include eggs, feta cheese, spinach, garlic, oregano and milk. The recipe card lists every ingredient with exact amounts.
How should I store leftovers?
Fridge: store in an airtight container up to 4 days. Freezer: freeze up to 2 months.
What oven temperature does this recipe use?
Heat the oven to 190°C (375°F).
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