Mediterranean Spinach & Feta Egg Bites
Fluffy baked egg bites made with eggs, spinach, tomato, and feta for a protein-packed, low-carb breakfast. These savory bites deliver satisfying flavor while staying light and portable, making them a smart option for any morning.
Nutrition per serving
Estimated values per serving.
Ingredients
- 1 tsp olive oil
- 1 bag (8 oz) spinach (chopped)
- 7 large eggs
- 1/2 cup skim milk
- 1/8 tsp black pepper
- 1 medium tomato Tomato (seeded and finely diced )
- 1/2 cup Crumbled feta cheese
- 1/2 tsp dried oregano
Method
- 1
Preheat the oven to 350 degrees F (175 degrees C). Lightly grease or line a 12-cup silicone muffin pan.
- 2
Heat olive oil in a skillet over medium heat. Add spinach and cook for 3–4 minutes until wilted and most of the liquid has evaporated. You should end up with ~1 cup (150 g) cooked spinach. Let cool slightly.
- 3
In a large bowl, whisk eggs, milk, black pepper, and oregano (if using) until smooth.
- 4
Divide the spinach evenly among muffin cups. Top each with diced tomato and a sprinkle of feta. Pour egg mixture over the spinach and tomato, filling each cup about ¾ full.
- 5
Bake for 22–25 minutes, or until the eggs are puffed and set in the center.
- 6
Let them rest for 5 minutes before removing from the pan. Serve warm or refrigerate up to 4 days and reheat gently in the microwave.
Make it fit your blood sugar goals
In the GlucoForager app you can save this recipe, add it to your shopping list, cook it step by step and log your glucose after eating to see how it affects you. Or snap your fridge and get recipes from what you already have.
Get GlucoForager freeThis recipe is general guidance, not medical advice. Carb needs depend on your treatment and goals, so check with your doctor, diabetes nurse or dietitian if you're unsure.