Mediterranean Diet Cheesy Spinach Egg White Bites
Elevate your breakfast routine with these Mediterranean Diet Cheesy Spinach Egg White Bites—perfectly portioned for a healthy, protein-packed start to your day. Bursting with vibrant Mediterranean flavors, these savory bites combine fluffy egg whites with sautéed baby spinach, juicy cherry tomatoes, crumbled feta cheese, and aromatic herbs de Provence. A hint of red onion, sliced black olives, and fresh basil creates a harmonious blend of textures and tastes. Easy to make in a muffin tin, these bites bake to perfection in just 20 minutes and can be conveniently stored for meal prep throughout the week. Whether served warm or reheated, they’re a wholesome, low-carb choice that works beautifully for breakfast, a post-workout snack, or a light lunch. With Mediterranean-inspired ingredients and quick prep, this recipe is a delicious nod to heart-healthy living!
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Recipe Information
Ingredients
- 8 large egg whites
- 1 cup baby spinach leaves
- 0.5 cup crumbled feta cheese
- 0.5 cup cherry tomatoes
- 0.25 cup red onion
- 0.25 cup black olives
- 0.25 cup fresh basil leaves
- 1 teaspoon olive oil
- 0.5 teaspoon herbes de Provence
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Preheat your oven to 350°F (175°C) and lightly grease a 12-cup muffin tin using a little olive oil.
In a medium-sized skillet, heat 1 teaspoon of olive oil over medium heat. Add the chopped red onion and sauté for about 2-3 minutes until soft.
Add the baby spinach to the skillet and cook until just wilted, stirring occasionally. Remove from heat and set aside.
In a mixing bowl, whisk the egg whites with salt, black pepper, and herbes de Provence until well blended.
Chop the cherry tomatoes into small pieces, slice the black olives, and tear the fresh basil leaves.
Divide the cooked spinach and onion mixture evenly among the muffin cups.
Sprinkle crumbled feta cheese, chopped cherry tomatoes, and sliced black olives over the spinach in each muffin cup.
Pour the egg white mixture into each muffin cup, filling about three-quarters full.
Top each muffin cup with torn basil leaves.
Bake in the preheated oven for 18-20 minutes, or until the egg whites are set and the tops are slightly golden.
Remove from the oven and let cool for a few minutes before removing the bites from the muffin tin.
Serve warm or store in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave before serving if desired.
Nutrition Facts
Calories |
512 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.9 g | 40% | |
| Saturated Fat | 11.5 g | 57% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 53 mg | 18% | |
| Sodium | 2282 mg | 99% | |
| Total Carbohydrate | 18.5 g | 7% | |
| Dietary Fiber | 3.0 g | 11% | |
| Total Sugars | 5.6 g | ||
| Protein | 41.2 g | 82% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 312 mg | 24% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 805 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
