High-Protein Spinach Feta Egg Bites
Little egg rounds with spinach and feta — ready in 30 minutes
These high-protein spinach feta egg bites bake a blended egg mix with wilted spinach and feta in a muffin tin until the tops are gold, like the stack. Each serving of 2 bites has 22 g of protein and 4 g net carbs.
Low carb, sugar-free, and no crust.
Why you’ll love these egg bites
- 22g protein per serving
- 4g net carbs
- Spinach and feta in each bite
- Ready in about 30 minutes
- 2 bites a serving
- No crust
Health notes
- Protein: Eggs, cottage cheese, and feta.
- Low carb: Spinach and green onion, not potato or bread.
- Sugar-free: No sweet glaze.
- Keto-friendly: Each serving of 2 bites stays around 4g net carbs.
Key element — squeeze the spinach
Wet spinach sinks to the bottom of the cup. Wilt it, then squeeze it dry, so the bites set like the stack.
Ingredients
Egg bites (6 bites, 3 servings)
- 6 large eggs
- ½ cup cottage cheese
- ½ cup crumbled feta
- 2 cups fresh spinach
- 2 green onions, sliced
- 1 Tbsp olive oil or butter
- ¼ tsp salt
- ¼ tsp black pepper
- Pinch of garlic powder
- Fresh dill, to finish
Swaps
- Frozen spinach: Thaw and squeeze well. Use ½ cup.
- Goat cheese: Same amount as the feta.
- No cottage cheese: The bites are denser.
- Potato or a muffin mix: Not in the 4g number.
Instructions
| 1 | Heat the oven. Heat to 375°F (190°C). Oil 6 cups of a muffin tin. |
| 2 | Spinach. Wilt the spinach in a dry pan. Cool. Squeeze out the water. Chop it. |
| 3 | Mix. Blend or whisk eggs, cottage cheese, salt, pepper, and garlic powder until smooth. Stir in spinach, green onion, and most of the feta. Leave a little feta for the tops. |
| 4 | Bake. Divide into the 6 cups. Top with the rest of the feta. Bake 18–20 minutes until the centers are set and the tops are gold, like the stack. Rest 5 minutes. Serve 2 bites per serving. |
Pro tips
- A wet bite means the spinach was not squeezed.
- Cottage cheese is what keeps the center soft instead of rubbery.
- Pull them when the center no longer jiggles. Another 10 minutes dries them.
- Rest 5 minutes so they lift clean from the tin.
- Macros are per serving, 2 bites.
Nutrition
| Nutrient | Per serving (2 bites) |
|---|---|
| Calories | 240 |
| Protein | 22g |
| Net carbohydrates | 4g |
| Total carbohydrates | 5g |
| Fiber | 1g |
| Total fat | 15g |
| Sodium | 480mg |
Estimates based on eggs, cottage cheese, feta, spinach, and green onion, divided into 3 servings of 2 bites. A potato hash or a bread muffin is not included.
Variations
Ham
Fold in 2 oz diced ham. Protein rises a little.
No feta
Use more cottage cheese. The salty bite goes away.
Pepper
A few diced pieces. Carbs rise a little.
Muffin tin only
A silicone cup lifts easier than metal.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Cover once cool |
| Reheat | 1 min | Skillet or a short microwave |
| Freezer | Up to 1 month | Freeze single bites. Thaw in the fridge |
FAQ
Test your knowledge
5 quick questions about these spinach feta egg bites
1. Protein per serving?
2. Net carbs per serving?
3. What is a serving?
4. About how long does this take?
5. What is not in the 4g number?
