Spinach and Feta Egg Bites
Ingredients Featured in Our Spinach and Feta Egg Bites
Recipe Overview
Fluffy and flavorful, these spinach and feta egg white bites are an easy way to get the nutrients you need to feel your best. The real wow-factor of this recipe is the cloud-like texture that’s both delicate and filling, making breakfast something to look forward to. We highly recommend this recipe for your weekly meal prep.
The tang of crumbled feta cheese adds a salty punch that perfectly complements the mild egg whites. Roasted red bell peppers bring a touch of sweetness and color, while spinach adds a subtle earthiness. Each bite balances savory and fresh flavors in a neat little two-bite package.
About Our
Spinach and Feta Egg White Bites
Packed with protein from the egg whites, iron from the spinach, and calcium from the feta, these little egg white bites provide sustained energy to power your morning. Low in calories but high in flavor, they are a tasty way to fuel your day without weighing you down. Whether you’re rushing out the door or enjoying a leisurely brunch, these bites are a perfect fit.
Cycle hacking™ with jihi
These Spinach and Feta Egg White Bites are a delicious Cycle Hack™ for both the follicular and luteal phases. In the follicular phase, your body benefits from the lean protein in egg whites and the iron in spinach, which helps boost energy and support hormone balance. The lightness of this dish aligns perfectly with the body’s needs during this phase.
As you transition into the luteal phase, the combination of protein and healthy fats helps keep blood sugar levels stable, reduces cravings, and supports muscle repair. These egg bites are a versatile, easy-to-make recipe that aligns with your cycle’s changing needs while keeping you satisfied and nourished.
Jihi Cycles
exactly when you need THEM MOST.
What You'll Need
Basil
Freshly chopped basil is herbaceous and slightly sweet, pairing well with the other flavors in this recipe.
Cheese
The salty tang of feta cheese provides a burst of flavor to each egg white bite.
Egg Whites
High in protein, you can separate the egg whites yourself or simply buy egg whites at your local supermarket.
Milk
Use your preferred milk, as long as it is unsweetened and unflavored.
Peppers
Roasted red bell peppers are easy to find at your local grocery store. Make sure to drain them first before using them.
Spices
You will need a combination of sea salt, freshly cracked black pepper, and garlic powder for the recipe.
Spinach
Fresh spinach leaves are best for this recipe, but if you want to skip the blanching process, you can use thawed frozen spinach leaves. Be sure to squeeze out any excess moisture before using thawed frozen spinach in the recipe.
How to Make
Spinach and Feta Egg White Bites
Prepare Ingredients
Dice the roasted red bell peppers, after straining them of any excess liquid.
Chop the fresh basil leaves into a fine dice.
Preheat the oven to 350˚F. Grease a muffin tin with your choice of oil, or butter.
Blanch Spinach
Bring a large pot of water to a boil over high heat. Add a pinch of salt.
Fill a large bowl with ice and add cold water to create an ice bath.
Once boiling, add the spinach leaves to the boiling water and cook until wilted and bright green, about 2 to 3 minutes. Remove spinach leaves from the pot with a slotted spoon to the ice bath to stop them from cooking. Drain and set aside.
Make Base and Assemble
Add egg whites, milk, salt, pepper, and garlic powder to a large bowl. Whisk until well combined. Set aside.
Divide the spinach leaves and diced roasted red peppers between the greased muffin cups. Pour the egg mixture into the cups, dividing the mixture evenly between them all.
Top each cup with feta and basil.
Bake
Bake for 18 to 20 minutes, until the eggs are set and no longer runny in the center. Let the egg bites cool in the pan for 5 minutes before serving or storing.
FAQs
How long are egg white bites good for in the fridge?
Egg bites will last in the refrigerator for up to 3 to 5 days in an airtight container. Make sure that the egg bites cool completely before placing them in the container.
To reheat, place on a microwave-safe plate and reheat as desired in the microwave.
Can I freeze egg white bites?
Yes, these egg white bites are fantastic for freezing. Wrap each bite in plastic wrap individually, then place in a freezer-safe airtight container in the freezer for up to 1 month.
Thaw the bites overnight in the fridge, then reheat as desired in the microwave.
Are these a Starbucks egg white bites copycat recipe?
These are a lighter and healthier alternative to the Starbucks egg white bites!
How do I reheat egg white bites from the fridge in the microwave?
Place the egg white bites on a microwave-safe plate and microwave on medium power for 30 to 60 seconds, or until warmed through. Adjust the time based on your microwave’s power.
How do I reheat egg white bites from the freezer in the microwave?
Thaw the egg white bites in the fridge overnight. Place on a microwave-safe plate and microwave on medium power for 60 to 90 seconds, or until warmed through.
How do I reheat egg white bites in the air fryer?
If reheating from the fridge, preheat your air fryer to 350°F and reheat the bites for 3 to 4 minutes. If reheating from the freezer, thaw in the fridge overnight first, then air fry at 350°F for 5 to 7 minutes until heated through.
Still hungry?
Light, fluffy, and bursting with flavor, these egg white bites are a nourishing way to start your day. The combination of tangy feta and hearty spinach creates a satisfying bite that’s both tasty and good for you. High in protein and low in calories, they’re perfect for a quick breakfast or snack. Make a batch and enjoy easy, happy hormone meals all week.
When summer is at its peak, make sure to whip up our farmer’s garden toast that’s loaded up with fresh vegetables and microgreens. It’s a quick and healthy meal that makes the most of summer produce.
Wholesome blood orange oatmeal is rich in nutrients to help balance your hormone health. The citrus flavor with almond butter topping makes this a warming option to start your day.
Spinach and Feta Egg White Bites
Equipment
- muffin liners optional for easy cleanup
Ingredients
- 2 cups spinach leaves
- 12 egg whites, or 16oz egg whites
- 1/2 cup milk any
- 1/2 tsp sea salt
- 1/2 tsp black pepper freshly ground
- 1/2 tsp garlic powder
- 3/4 cups roasted red bell pepper
- 1/3 cup feta cheese crumbled
- 1/4 cup basil leaves packed
Instructions
- Dice the roasted red bell peppers.3/4 cups roasted red bell pepper
- Chop the fresh basil leaves.1/4 cup basil leaves
- Preheat the oven to 350˚F. Grease a 12-cup muffin tin with butter or your choice of oil. Use muffin tin liners for easier cleanup.
- Bring a large pot of water to a boil over high heat. Add a pinch of salt to the water.
- Fill a large bowl halfway with ice. Fill the rest of the way with water to create an ice bath.
- Once the pot of water is boiling, add the spinach leaves. Cook for about 2 to 3 minutes.2 cups spinach leaves
- Remove the spinach leaves with a slotted spoon or spider strainer to the ice bath to stop them from cooking more. The leaves should be bright green and just wilted. Drain the spinach and set aside.
- In a large bowl, whisk together egg whites, milk, salt, pepper, and garlic powder until combined.12 egg, 1/2 cup milk, 1/2 tsp sea salt, 1/2 tsp black pepper, 1/2 tsp garlic powder
- Equally divide the spinach leaves and diced roasted peppers between each of the greased cups.
- Pour the egg mixture into the cups, dividing evenly between all 12, until they are 3/4 full.
- Top each cup with feta and basil, dividing evenly between them.1/3 cup feta cheese
- Bake for 18 to 20 minutes, until the eggs are set and no longer runny.
- Let cool in the pan for 5 minutes before removing.
Notes
- Cooled egg bites can be stored in an airtight container in the refrigerator for up to 3 to 5 days. Reheat in the microwave until warmed through, and enjoy.
- Freeze egg bites for up to 1 month by wrapping each individually in plastic wrap, then storing in a freezer-safe airtight container. Thaw overnight in the refrigerator, then reheat in the microwave as desired.