High protein spinach & egg bites
A brekky to keep tummies satisfied and full
The high protein spinach & egg bites are here to keep you going all the way til lunch. Not the kind of breakfast where you’re reaching for the hobnobs by 10am.
These cute little eggy bites are super satisfying, packed with protein and ideal for those mornings when it’s a bit manic and you need something quick that’ll actually fill you up. They’re kinda like the ones you get from that famous coffee chain that rhymes with Flarbucks, but these are tastier, way cheaper and you can make a whole batch at home without remortgaging yourself for breakfast. Nobody should be paying extortionate prices for some egg and spinach. Let’s stop that.
Plus, they’re incredibly handy to have sitting in the fridge for busy mornings, post and pre-gym snacks or those afternoons where you open the fridge 14 times looking for more snacks.
Small but bloomin mighty
They may look a bit dinky, but these muffins are great for popping in your bag or for eating on the go. Plus, they’re packed full of goodness.
The base of this recipe has been kept nice and simple and includes eggs, spinach, cottage cheese, cheddar cheese, garlic and chilli flakes. This combo is delicious as is, but it also gives you lots of options to throw in extras and it still work. See below…
What else could I throw in?
One of the best things about this recipe is how adaptable it is. This is basically your permission slip to throw random bits from the fridge into eggs and call it meal prep. And it helps you avoid throwing food out, as we don’t like waste here.
So, you could add:
- Peppers
- Finely diced onion
- Cooked and cooled mushrooms
- Feta
- Ham or bacon
- Herbs like parsley or chives
- Sun-dried tomatoes
If it tastes good in an omelette, it’ll probably work here too.
And because they’re baked in muffin trays, you get perfectly portioned little bites. Just make sure you grease the tray really well to avoid any egg sticking scenarios. Silicone liners work well too, if you have these to hand.
Batch friendly baby
These are one of my go-to meal prep breakfasts because they store so well. Keep them in an airtight container in the fridge for up to 5 days and either eat cold, room temp or warm them up briefly in the microwave.
Because they’re high in protein, they’re also ideal before the gym or after a workout when you need something filling but can’t be bothered to cook a full meal.
Serving suggestions if you want to make more of a meal out of them
These are obvs amazing on their own, but if you want to bulk breakfast out a bit more:
- Serve with avocado on toast
- Add hot sauce or chilli crisp
- Pair with roasted tomatoes
- Stuff them into a breakfast wrap
- Have alongside hash browns if you need more potato in your life
FAQ
Can I freeze egg bites?
Personally I choose not to freeze these little egg bites, as they go a bit watery and the texture changes to be a bit more spongey. If you really do want to freeze them, pop into an airtight container when completely cool and freeze for up to 3 months. Defrost on the side for a few hours before tucking in.
Can I make these vegetarian?
Luckily, they are veggie already. But you can also add extra veg like peppers, mushrooms or courgette.
Why did my egg bites go watery?
Usually this happens if your spinach hasn’t been drained properly. Squeeze out as much moisture as possible before mixing it in.
How much protein is in these?
That will depend on the cheeses and add-ins you use, but thanks to the eggs and cottage cheese, these are naturally high in protein and super filling.
High protein spinach & egg bites
By Poppy Cooks
https://www.poppycooks.com/recipes/high-protein-spinach-egg-bites/
Ingredients
- 200g full fat cottage cheese
- 6 eggs
- 1/2 tsp chilli flakes (optional)
- 1/2 tsp garlic granules
- 200g frozen spinach, defrosted and roughly chopped (you can also blanch and chop fresh spinach)
- 25g cheddar cheese, finely grated
- Salt and white pepper
Metric
Imperial
Instructions
- Preheat the oven to 180ºc fan/200ºc/350ºf. Heavily grease a 12 hole muffin tray with butter or olive oil to prevent the egg bites from sticking (you can also use silicone cupcake liners if you have them).
- Tip the cottage cheese into a large mixing jug and break in the eggs, then sprinkle in the chilli flakes (if using), garlic granules and a large pinch of salt and pepper.
- Use a stick blender to blitz the egg mixture until completely smooth. Use your hands to squeeze out as much water from the chopped spinach before adding into the mix along with the grated cheddar and giving everything a stir together.
- Carefully pour the egg mixture into the muffin tins, filling them about halfway up. Pop the tray into the oven for 10-12 minutes, until the egg is set and puffed up slightly.
- Allow the egg bites to cool slightly before removing from the muffin tin and placing on a wire rack to cool completely. Store in an airtight container for up to 5 days, then you have the perfect breakfast or pre-gym snack!