Spinach, Onion & Parmesan Egg Bites
Neena BrostowskiSpinach, Onion & Parmesan Egg Bites
Looking for a quick, protein-packed snack or breakfast option that’s gluten-free and full of flavour? These Spinach, Onion & Parmesan Egg Bites are here to save the day! Each serving of 2 egg bites contains approximately 14 grams of protein, thanks to the perfect blend of eggs, egg whites, spinach, Parmesan cheese, diced onions, and fresh parsley, making them a fantastic choice for busy mornings or midday pick-me-ups.
For hassle-free removal and cleanup, I like to use silicone muffin cups—they’re a game changer!
Want to see how it all comes together? Watch the video here for a step-by-step guide!
Ingredients
- 2 large eggs
- ¾ cup egg whites (about 6 large egg whites)
- ½ cup Parmesan cheese, grated (plus extra for topping)
- ½ cup fresh spinach, finely chopped
- ¼ cup onion, finely diced (red or yellow)
- ¼ cup fresh parsley, finely chopped
- 1 tsp garlic paste
- ½ tsp paprika (or your preferred spice mix)
- Salt and pepper to taste
- Olive oil (for greasing or frying, if pan-frying)
- Optional Protein-Boosting Additions: ¼ cup cottage cheese or ¼ cup crispy bacon bits
Instructions
1. Prepare the Mixture:
- In a large mixing bowl, whisk together the eggs and egg whites until frothy.
- If incorporating cottage cheese, blend the eggs, egg whites, and cottage cheese together for a smooth texture.
- Stir in the Parmesan cheese, chopped spinach, diced onions, parsley, garlic paste, paprika, salt, and pepper. Mix well to combine all ingredients evenly.
- For extra protein and flavour, fold in bacon bits at this stage if using.
2. Portion the Bites:
- Lightly grease a muffin tin or use silicone muffin cups for easy removal and cleanup.
- Divide the mixture evenly into 9 portions in the muffin tin or cups.
- Top each portion with a small pinch of grated Parmesan for added flavour.
3. Bake the Egg Bites:
- Preheat your oven to 375°F (190°C).
- Bake for 15–18 minutes, or until the bites are puffed and set in the centre.
- Remove from the oven and let them cool slightly before removing them from the cups.
4. Alternative Pan-Frying Method:
- Heat a non-stick skillet over medium heat and lightly grease it with olive oil.
- Spoon small portions of the mixture into the skillet and cook for 2–3 minutes on each side, until golden and fully cooked.
5. Serve and Store:
- Serve warm or at room temperature. A serving is 2 egg bites, making it the perfect protein-packed snack or meal.
- Store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or enjoy cold.
Nutritional Information
- Yield: 9 egg bites
- Protein (Per Serving - 2 Egg Bites): ~14g (can increase with cottage cheese)
- Includes the extra Parmesan topping for enhanced flavour and richness.
Why You’ll Love These Egg Bites
These egg bites are:
- High in Protein: Each serving (2 bites) packs 14 grams of protein, with the option to boost it further with cottage cheese.
- Gluten-Free: A wholesome option for those avoiding gluten.
- Meal Prep-Friendly: Make a batch ahead of time and enjoy them throughout the week.
- Customizable: Add your favourite greens, spices, or optional protein-boosting additions like cottage cheese or bacon.
- Convenient: Perfect for on-the-go breakfasts, snacks, or light meals.
- Easy to Remove: Silicone muffin cups make cleanup a breeze and ensure your egg bites come out perfectly every time!
Double the recipe if you’re not eating alone—these egg bites are so good, they’ll disappear quickly! Whether you add cottage cheese for extra protein or a touch of bacon for indulgence, these bites are sure to impress.
With love from my kitchen to yours,
—Neena