PROTEIN EGG BITES WITH SUN-DRIED TOMATOES AND SPINACH
- WineCheeseScallops
- 2 days ago
- 6 min read
These Protein Egg Bites with Sun-Dried Tomatoes and Spinach are a delicious, protein-packed way to start the day. Made with creamy cottage cheese, tender spinach, sweet and tangy sun-dried tomatoes, fresh basil, and salty feta, each bite is packed with Mediterranean-inspired flavor.
They're incredibly easy to prepare and perfect for meal prep. Bake a batch on Sunday and you'll have a quick breakfast or snack ready to grab throughout the week. They're delicious warm from the oven but are just as satisfying reheated the next day.
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Cottage Cheese
Cottage cheese is the secret to these egg bites' wonderfully creamy, tender texture. Blending it with the eggs creates a smooth mixture while also adding extra protein, making these egg bites especially satisfying. For the best results, use full-fat or low-fat cottage cheese and blend it until completely smooth.
Sun-Dried Tomatoes
Sun-dried tomatoes bring concentrated sweet, tangy, and savory flavor to every bite. Because they're packed in oil, be sure to drain them well before chopping and adding them to the egg mixture. Their bold flavor pairs beautifully with the fresh spinach, basil, and salty feta.
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Recipe Origins
Egg bites have become a popular breakfast staple thanks to their convenient size, protein-rich ingredients, and make-ahead appeal. This version takes inspiration from Mediterranean flavors, combining sun-dried tomatoes, fresh spinach, basil, and feta with a creamy egg and cottage cheese base.
The cottage cheese is blended directly into the eggs, creating a smooth, creamy texture while adding extra protein. Baking the mixture in a muffin tin turns it into individual portions that are perfect for breakfast, brunch, or a quick snack.
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Tips, Serving Ideas & Storage
Tips
Coat the muffin tin generously with cooking spray to help prevent sticking.
Don't overfill the muffin cups. The egg mixture will puff as it bakes.
Let the egg bites cool for several minutes before removing them from the pan.
Don't be concerned if they sink slightly after coming out of the oven. This is completely normal.
Drain the sun-dried tomatoes well before adding them so excess oil doesn't make the egg bites greasy.
Serving Ideas
Serve these egg bites alongside fresh fruit, toast, avocado, or a simple green salad for a more complete breakfast.
They're also perfect for brunch buffets or as part of a make-ahead breakfast spread.
Storage
Store leftover egg bites in an airtight container in the refrigerator for up to 5 days.
Reheat individual egg bites in the microwave until warmed through.
Recipe Tip
These egg bites are incredibly versatile. Try switching up the vegetables, cheeses, or fresh herbs to create your own favorite combination while keeping the same creamy egg and cottage cheese base.
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Why You'll Love This Recipe
High in protein: Cottage cheese and eggs make these satisfying and protein-rich.
Perfect for meal prep: Make a batch ahead and enjoy breakfast all week.
Packed with flavor: Sun-dried tomatoes, fresh basil, spinach, and feta bring plenty of Mediterranean-inspired flavor.
Easy to customize: Change up the vegetables, cheese, or herbs to suit your taste.
Quick and easy: With minimal prep and about 20 minutes in the oven, breakfast is ready in no time.
Great for busy mornings: They're portable, easy to reheat, and perfect for grab-and-go breakfasts.
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PROTEIN EGG BITES WITH SUN-DRIED TOMATOES AND SPINACH
Prep Time: 10 minutes
Cook Time: 20–22 minutes
Cooling Time: 5 minutes
Total Time: Approximately 35–37 minutes
Yield: 12 egg bites
Ingredients
8 large eggs
1 cup cottage cheese
½ teaspoon kosher salt
1 (8-ounce) jar sun-dried tomatoes packed in oil, drained and roughly chopped
1 large handful fresh baby spinach, roughly chopped
⅓ cup julienned fresh basil leaves
Crumbled feta cheese, for topping
Freshly ground black pepper, for topping
Instructions
1. Prep the Pan
Preheat the oven to 350°F.
Generously coat a 12-cup muffin tin with cooking spray, making sure to coat both the bottoms and sides of each cup. This will make it much easier to remove the egg bites after baking.
2. Blend the Egg Mixture
Add the eggs, cottage cheese, and kosher salt to a blender.
Blend until completely smooth and creamy.
Pour the mixture into a large bowl.
3. Add the Vegetables and Herbs
Gently fold the chopped sun-dried tomatoes, spinach, and fresh basil into the egg mixture.
Stir until the ingredients are evenly distributed throughout the mixture.
4. Fill the Muffin Tin
Divide the mixture evenly among the 12 prepared muffin cups, filling each approximately three-quarters full.
Sprinkle the tops with crumbled feta and add a few cracks of freshly ground black pepper, if desired.
5. Bake
Bake for 20–22 minutes, or until the egg bites are puffed and just set in the center.
The centers should feel slightly firm when lightly touched.
6. Cool
Transfer the muffin tin to a wire rack and allow the egg bites to cool for at least 5 minutes.
Don't worry if they deflate slightly as they cool. That's completely normal and is part of what gives them their tender, delicate texture.
7. Serve
Serve the egg bites warm, or allow them to cool completely before storing them for later.
They're perfect for breakfast, brunch, meal prep, or a quick protein-packed snack.
MUST-HAVE TOOLS FOR THIS RECIPE
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Frequently Asked Questions
Can I make these egg bites ahead of time?
Yes! These egg bites are ideal for meal prep. Bake them ahead of time, allow them to cool completely, and store them in an airtight container in the refrigerator for up to 5 days.
How do I reheat egg bites?
Reheat individual egg bites in the microwave until warmed through. Start with about 20–30 seconds and add additional time as needed.
Why did my egg bites puff up and then deflate?
That's completely normal. Egg bites naturally puff up while baking and will settle as they cool. The slight deflation helps give them their soft, tender texture.
Can I use a different cheese instead of feta?
Absolutely. Feta adds a salty, tangy flavor, but goat cheese, Parmesan, cheddar, or mozzarella can also work well.
Can I use frozen spinach?
Yes. Thaw the spinach completely and squeeze out as much excess moisture as possible before adding it to the egg mixture. Fresh spinach is preferable for the best texture.
Can I add other vegetables to these egg bites?
Definitely. These are easy to customize. Mushrooms, bell peppers, onions, asparagus, or roasted red peppers would all be delicious additions. Just avoid adding vegetables with a lot of excess moisture.
Can I freeze these egg bites?
Yes. Allow them to cool completely, then wrap them individually or place them in a freezer-safe container. Freeze for up to 2 months. Thaw overnight in the refrigerator and reheat before serving.
Why do my egg bites stick to the muffin pan?
Eggs can be surprisingly sticky. Generously coat the muffin cups with cooking spray, making sure to cover both the bottoms and sides. Allowing the egg bites to cool for several minutes before removing them also makes them easier to release.
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