High-Protein Spinach Feta Egg Bites

Soft baked egg cups with spinach, feta, and dill — low carb and ready in 30 minutes

These high-protein spinach feta egg bites bake in a muffin tin until the edges brown and the centers stay tender. Eggs and cottage cheese make them fluffy; spinach, feta cubes, dill, and green onion match the stack in the photo. Each serving of 2 bites has 22 g of protein and 4 g net carbs.

Low carb, sugar-free, and easy to pack.

Prep10 min

Cook20 min

Servings6

Protein22g

Net Carbs4g

Calories240

Why you’ll love these bites

22g protein per 2 bites
Only 4g net carbs
No flour
Ready in about 30 minutes
Spinach and feta filling
Meal-prep friendly

Health notes

High protein: Eggs, cottage cheese, and feta.
Low carb: Spinach only — no crust.
Sugar-free: Seasoning and herbs only.
Soft center: Cottage cheese keeps them from turning rubbery.

Key element — squeeze the spinach dry

Wet spinach waters down the eggs. Cook it first, then press out the liquid so the bites set tall like the photo.

Ingredients

Bites (12 bites / 6 servings)

10 large eggs
¾ cup cottage cheese
¾ cup crumbled feta, plus extra cubes for the tops
2 cups fresh spinach, chopped
2 green onions, sliced
2 Tbsp chopped fresh dill (or 1 tsp dried)
¾ tsp salt
½ tsp black pepper
½ tsp garlic powder
1 tsp olive oil or butter, for the spinach
Oil or silicone liners, for the muffin tin

Swaps

No cottage cheese: Use ½ cup extra feta and 2 extra eggs.
Frozen spinach: Thaw and squeeze very dry.
Goat cheese: Swap half the feta.
Dairy-free: Skip the cheeses and add extra eggs plus chopped olives.

Instructions

Heat the oven. Heat to 350°F (175°C). Grease a 12-cup muffin tin well or use silicone liners.

Cook the spinach. Sauté spinach in oil 1–2 minutes until wilted. Cool, then squeeze out extra liquid. Chop.

Blend the base. Blend eggs and cottage cheese until smooth. Stir in spinach, most of the feta, green onion, dill, salt, pepper, and garlic powder.

Bake. Divide among the cups. Press a few extra feta cubes on top. Bake 18–20 minutes until puffed and just set. Cool 5 minutes. Serve 2 bites per person.

Pro tips

Silicone pans release the bites cleanly.
Don’t fill past three-quarters — they puff.
A blender makes the cottage cheese disappear.
Fresh dill is what you see on top of the stack.
Reheat in a toaster oven so the edges stay tender, not rubbery.

Nutrition

Nutrient	Per serving (2 bites)
Calories	240
Protein	22g
Net carbohydrates	4g
Total carbohydrates	5g
Fiber	1g
Total fat	15g
Sodium	620mg

Estimates based on 12 bites from eggs, cottage cheese, spinach, and feta, with 2 bites per serving. Exact numbers vary with feta brand.

Variations

Sun-dried tomato

Add 2 Tbsp chopped sun-dried tomatoes.

Lemon

Add 1 tsp lemon zest with the dill.

Bacon

Fold in 3 slices cooked crumbled bacon.

Mini

Use a mini muffin tin and bake 12–14 minutes.

Storage

Method	Time	Notes
Refrigerator	Up to 4 days	Airtight container
Freezer	Up to 2 months	Wrap individually
Reheat	Toaster oven or 20–30 sec microwave	Toaster oven keeps texture better

FAQ

Yes. There is no flour, so two bites stay around 4g net carbs.

The spinach was not squeezed dry. Cook it and press out the liquid.

Yes. Add extra feta. The bites will be a little less fluffy.

Grease the tin very well or use silicone. Paper liners can stick.

Two bites match the macros on the card.

Yes. Cool fully, wrap, and freeze up to 2 months.

Test your knowledge

5 quick questions about these spinach feta egg bites

1. Protein per serving (2 bites)?

2. Net carbs per serving?

3. What cheese is in these bites?

4. About how long does this take?

5. How many bites is one serving?

High-Protein Spinach Feta Egg Bites